Bowflex Xtreme 2 Owners Manual - Page 2

Table of Contents Get To Know Your Machine 1 How to Use Your Machine 2 Warning 5 Define Your Goals 6 Working Out 9 The Workouts 9 Chest Exercises: Bench Press 15 Chest Fly 15 Decline Bench Press 16 Incline Bench Press 16 Decline Chest Fly 17 Incline Chest Fly 17 Shoulder Exercises: Crossover Rear Delt Rows 18 Crossover High Rear Delt Rows 18 Reverse Fly 19 Crossover Reverse Fly 19 Seated Shoulder Press 20 Front Shoulder Raise 20 Shoulder Extension 21 Shoulder Shrug 21 Scapular Protraction 22 Scapular Depression 22 Lateral Shoulder Raise 23 Seated Forearm Lateral Shoulder Raise 23 Shoulder Rotator Cuff (internal) 24 Shoulder Rotator Cuff (external) 24 Crossover Seated Rear Delt Rows 25 Scapular Retraction 25 Back Exercises: Good Morning 26 Standing Low Back Extension 26 Bent Rear Delt Row 27 Crossover Bent Rear Delt Row 27 Seated Wide Lat Pulldowns 28 Narrow Pulldowns w/ Lat Pulldown Bar 28 Narrow Pulldowns w/ Hand Grips 29 Reverse Grip Pulldowns 29 Crossover Wide Pulldowns 30 Crossover Narrow Pulldowns 30 Pulldowns 31 Stiff Arm Pulldowns 31 Standing Shoulder Pullover w/ Hand Grips 32 Crossover Seated Lat Rows 32 Seated Lat Rows 33 Reverse Grip Pulldown with Lat Bar 33 Arm Exercises: Triceps Pushdown w/ Hand Grips 34 Triceps Hammer Pushdown 34 Triceps Pushdown w/ Lat Pulldown Bar 35 Single Arm Pushdown 35 Triceps Extension 36 Cross Triceps Extension 36 Hammer Triceps Extension 37 "Rope" Pushdowns 37 Seated Biceps Curl 38 Standing Biceps Curl 38 Concentration Biceps Curl 39 Hammer Biceps Curl 39 Barbell Biceps Curl 40 Reverse Barbell Biceps Curl 40 Seated Hammer Biceps Curl 41 Reverse Curl 41 Triceps Kickback 42 Hammer Triceps Kickback 42 Arm Opposition Push-pull 43 Upper Body Opposition Push-pull 43 Wrist Extension 44 Wrist Curl 44 Resisted Dip 45 Abdominal Exercises: Seated (resisted) Abdominal Crunch 46 Seated (resisted) Oblique Abdominal Crunch 46 Trunk Rotation 47 Leg Exercises: Leg Extension 48 Squat 48 Calf Raise 49 Single Leg Calf Raise 49 Standing Hip Extension (knee bent) 50 Standing Hip Extension (knee extended) 50 Standing Hip Abduction 51 Standing Hip Adduction 51 Leg Kickback 52 Hip Flexion 52 Dead Lift 53 Stiff Leg Dead Lift 53 Fast Fat Loss Now! By Ellington Darden, Ph.D 55 Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 64 Home Gym Warranty Card 65 Home Gym Warranty 67 Exercise Log 68 Muscle Chart 69