Bowflex Xtreme SE Owners Manual

Bowflex Xtreme SE Manual

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  • Bowflex Xtreme SE | Owners Manual - Page 1
    The Bowflex Xtreme® SE Home Gym Owner's Manual and Fitness Guide PN 001-6979 Rev. A (08/21/06)
  • Bowflex Xtreme SE | Owners Manual - Page 2
    Bowflex Xtreme® SE home gym. Also locate and read all warning labels that are posted on the machine. It's important to understand how to properly perform each exercise before you do so using Power Rod® Resistance. With all of the fitness choices available today, finding the best workout equipment
  • Bowflex Xtreme SE | Owners Manual - Page 3
    52 Calf Raise 53 Muscle Chart 54 Exercise Log 55 Fast Fat Loss Now! By Ellington Darden, Ph.D 57 Bowflex Xtreme® SE Home Gym 6-Week Satisfaction Guarantee 76 Warranty Information 77 Bowflex Xtreme® SE Home Gym Warranty Card 79 Important Contact Numbers 81 Bowflex Xtreme® SE Owner's Manual 
  • Bowflex Xtreme SE | Owners Manual - Page 4
    Specifications / Approvals Product Specifications: Product Weight Product Dimensions Workout Area Number of Exercises Power Rod® Resistance Power Rod® Upgradability User Weight Limit 157 lbs. (71 kg) 53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high 96" (244 cm) long x 78" (198 cm) wide
  • Bowflex Xtreme SE | Owners Manual - Page 5
    Important Safety Precautions IMPORTANT SAFETY INSTRUCTIONS The following definition applies to the word "Warning" found throughout this manual: 7 ! 2 . ) . ' Used to call attention to POTENTIAL hazards that could result in personal injury or loss of life. $!.'%2 Prior to using this equipment,
  • Bowflex Xtreme SE | Owners Manual - Page 6
    warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458. Label 1 Label 2 Label 3 Label 5 Label 4  Bowflex Xtreme® SE Owner's Manual Home Gym
  • Bowflex Xtreme SE | Owners Manual - Page 7
    lat tower. Label 3: Do not hang notice. Location: Top front of the lat tower. Label 2: Caution safety label. Location: Back side of the lat tower. Label 4: Caution safety label. Location: Left and right side of rod box. Label 5: Lock knob warning. Location: On sliders. Bowflex Xtreme® SE Owner
  • Bowflex Xtreme SE | Owners Manual - Page 8
    Getting to Know Your Machine Pulley Lat Tower Power Rod® Resistance Rods Rod Hook Cable Hand Grip Rod Box Lower Pulley/ Squat Station  Bowflex Xtreme® SE Owner's Manual Abdominal Bar 50" Bent Lat Bar Rod Caps Center Cross Bar Seat Back Pad Seat Leg Attachment Base Frame Platform
  • Bowflex Xtreme SE | Owners Manual - Page 9
    and disconnecting the Power Rod® resistance rods from the cables. When You Are Not Using Your Bowflex Xtreme® SE Home Gym Disconnect the cables from the Power Rod® resistance rods when your are not using your Bowflex Xtreme® SE home gym. Use the rod binding strap included with your machine to bind
  • Bowflex Xtreme SE | Owners Manual - Page 10
    Getting to Know Your Machine Maintenance and Care of Your Bowflex Xtreme® SE Home Gym Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use. Pay close attention to cables, straps, or harness and their connections. Clean the
  • Bowflex Xtreme SE | Owners Manual - Page 11
    65 different exercises, the Bowflex Xtreme® SE home gym easily transitions from one exercise to another. Below is a guide to the five different pulley positions you will use to optimally perform your workout routine. The Bowflex Xtreme® SE Home Gym Cable Routing As you use your home gym, you will
  • Bowflex Xtreme SE | Owners Manual - Page 12
    Lat Tower nor attempt to perform "chin ups" from the bar. • N ever pull on the bar unless there is resistance attached to it. • Always use the Lock Knob to secure the attachment to your Bowflex Xtreme® SE home gym. Grips manufactured under license agreement with HandsOn Sports & Gym Accessories
  • Bowflex Xtreme SE | Owners Manual - Page 13
    to improve power. When training to achieve muscular power, pick a exercise, either at different times or together, will create the greatest changes in body fat weight. Balanced Strength and alignment are the result of equal strength developed in all parts Bowflex Xtreme® SE Owner's Manual 11
  • Bowflex Xtreme SE | Owners Manual - Page 14
    workouts. Once you've established a base of fitness, ­follow these basic principles: • Isolate Muscle Groups: Focus work on specific muscle groups. • P rogressive Loading: The gradual ­systematic increase of repetitions, ­resistance and exercise period. 12 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 15
    exercises on the Bowflex Xtreme® SE home gym. Your Routine The workout portion of your ­fitness routine is the series of exercises devoted to your ­particular goals. Remember, make sure to have fun! Cool Down An essential part of the exercise routine force it. Bowflex Xtreme® SE Owner's Manual 13
  • Bowflex Xtreme SE | Owners Manual - Page 16
    your training with this "split system" routine that works opposing muscle groups on different Part Back Shoulders Arms Trunk 14 Bowflex Xtreme® SE Owner's Manual Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Deltoid Row Biceps Curl Reverse Curl Standing Low Back Extension Seated
  • Bowflex Xtreme SE | Owners Manual - Page 17
    1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12 Bowflex Xtreme® SE Owner's Manual 15
  • Bowflex Xtreme SE | Owners Manual - Page 18
    Squat 2-4 Leg Extension 2-4 Standing Hip Extension 2-4 Standing Low Back Extension 2-4 Seated Abdominal Crunch 2-4 Seated Oblique Abdominal Crunch 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 8-12 8-12 8-12 16 Bowflex Xtreme® SE Owner
  • Bowflex Xtreme SE | Owners Manual - Page 19
    Body Part Shoulders Arms Trunk Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Exercise Crossover Rear Deltoid Rows Triceps Pushdown Seated Oblique Crunch Reps 8-12 8-12 8-12 8-12 8-12 Reps 8-12 8-12 8-12 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 20
    Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Seated Shoulder Press 30- 60 Seconds Leg Extension 30- 60 Seconds Seated Lat Pulldowns 30- 60 Seconds Standing Low Back Extension 30- 60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 18 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 21
    Triceps Extension Sets Reps 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 2-4 5-8 Day 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch Sets Reps 2-4 5-8 2-4 5-8 2-4 8-12 2-4 5-8 Bowflex Xtreme® SE Owner's Manual 19
  • Bowflex Xtreme SE | Owners Manual - Page 22
    90º angle between upper arms and torso throughout exercise. • L imit range of motion so elbows do not travel behind shoulders. • K eep shoulder blades pinched together and maintain good spinal alignment. 20 Bowflex Xtreme® SE Owner's Manual START FINISH START • S it and grasp hand grips
  • Bowflex Xtreme SE | Owners Manual - Page 23
    bending arms. Keep forearms in line with cables. • Stop when upper arms are out to sides, 10º above shoulders. • Slowly press forward, moving hands toward center. Return to start position, with arms straight to front at shoulder width and in line with cables. Bowflex Xtreme® SE Owner's Manual 21
  • Bowflex Xtreme SE | Owners Manual - Page 24
    emove seat and leg extension. The pulleys should be in the narrow position. Key Points: • Maintain 90º angle between upper arms and sides of torso throughout exercise. • Keep shoulder blades pinched together and maintain good spinal alignment. 22 Bowflex Xtreme® SE Owner's Manual START FINISH
  • Bowflex Xtreme SE | Owners Manual - Page 25
    as you go, move elbows out and back keeping a 90º angle between upper arms and sides of torso. • Always point forearms in direction of cables. • Move until elbows are slightly behind shoulders, then slowly reverse motion. Keep rear shoulder muscles tightened. Bowflex Xtreme® SE Owner's Manual 23
  • Bowflex Xtreme SE | Owners Manual - Page 26
    trapezius muscles. Position: Seated - facing outward Accessory: Hand Grips over elbows Pulleys: Squat Pulley Frame - narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. 24 Bowflex Xtreme® SE Owner's Manual START FINISH START
  • Bowflex Xtreme SE | Owners Manual - Page 27
    from machine. • Raise hand grips to just above shoulder level, keeping palms facing forward. ACTION • Straighten arms overhead, focusing on moving elbows up and in toward head. • Slowly return to starting position keeping tension in front shoulder muscles. Bowflex Xtreme® SE Owner's Manual 25
  • Bowflex Xtreme SE | Owners Manual - Page 28
    only. Pick a resistance that allows you to perform 12-15 reps. 26 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform with one side toward machine. Maintain good spinal alignment. • Using arm furthest from rods, reach across body, grasp hand grip nearest you and draw arm
  • Bowflex Xtreme SE | Owners Manual - Page 29
    machine. • Reach down and grasp hand grips with palms facing away. • Let arms hang, extending toward pulleys. ACTION • Raise shoulders toward back of head, making sure neck/head does not move. • Slowly reverse motion, keeping upper trapezius muscles tight. Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 30
    stabilize spine while maintaining a slight arch in lower back. ACTION • Keeping arms straight, slide shoulder blades toward hips. • When shoulder blades are fully depressed, slowly return to start position. • Movement is subtle and only occurs in shoulder. 28 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 31
    Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and Seat ACTION Bowflex Xtreme® SE Owner's Manual 29
  • Bowflex Xtreme SE | Owners Manual - Page 32
    , abs tight and maintain a very slight arch in lower back. • Keep lats tightened throughout entire motion. • Release shoulder blades at end of each rep. Initiate new rep by depressing shoulder blades. 30 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Keep knees
  • Bowflex Xtreme SE | Owners Manual - Page 33
    Back Exercises Narrow Pulldowns with Bent Lat Bar - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. Position: Seated - facing machine Accessory: 50" Bent Lat
  • Bowflex Xtreme SE | Owners Manual - Page 34
    reverse motion. Keep knees bent and back flat. Muscles worked: Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do
  • Bowflex Xtreme SE | Owners Manual - Page 35
    Exercises Seated Lat Rows - Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps. Position: Seated on ground, facing machine Accessory: Hand Grips Pulleys: Squat
  • Bowflex Xtreme SE | Owners Manual - Page 36
    involves biceps group. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. 34 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp
  • Bowflex Xtreme SE | Owners Manual - Page 37
    Back Exercises Crossover Wide Pulldowns - Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles. Position: Seated - facing machine Accessory: Hand Grips Pulleys: Lat Tower Before
  • Bowflex Xtreme SE | Owners Manual - Page 38
    • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. • If you can't complete the exercise with hands in the wide position, bring hands closer together. 36 Bowflex Xtreme® SE Owner's Manual START FINISH START • Grasp 50" Bent Lat Bar at a comfortable, wide grip, then
  • Bowflex Xtreme SE | Owners Manual - Page 39
    machine Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise . Slowly reverse arcing motion and straighten arms fully. Bowflex Xtreme® SE Owner's Manual 37
  • Bowflex Xtreme SE | Owners Manual - Page 40
    Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way down. 38 Bowflex Xtreme® SE Owner's Manual START FINISH START • Bend knees and place
  • Bowflex Xtreme SE | Owners Manual - Page 41
    blades together. Maintain a slight arch in lower back. ACTION • Keep upper arm stationary. Bend elbow, moving hand in arcing motion across chest. • Stop motion when arm is straight, then slowly reverse arc motion until elbow is back in start position. Bowflex Xtreme® SE Owner's Manual 39
  • Bowflex Xtreme SE | Owners Manual - Page 42
    facing machine Accessory: Hand Grips in "Hammer Grip" Pulleys: Center Cross Bar - narrow position Before You Begin: Remove Seat and exercise. 40 Bowflex Xtreme® SE Owner's Manual START FINISH START • Stand on platform. • Keep chest lifted and maintain a slight arch in lower back. • Support
  • Bowflex Xtreme SE | Owners Manual - Page 43
    return to start position keeping tension in back shoulder muscles. Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep
  • Bowflex Xtreme SE | Owners Manual - Page 44
    : Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame - with squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists straight. • Keep trunk muscles tight and maintain a very slight arch in lower back. START FINISH
  • Bowflex Xtreme SE | Owners Manual - Page 45
    Arm Exercises Barbell Biceps Curl - Elbow Extension Muscles worked: Biceps muscles. Position: Standing - facing machine Accessory: Squat Bar - with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists
  • Bowflex Xtreme SE | Owners Manual - Page 46
    Arm Exercises Seated Biceps Curl - Elbow Flexion (in Supination) Muscles worked: Biceps muscles. Position: Seated - facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You still. • Slowly return to start position without relaxing biceps. 44 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 47
    Muscles worked: Back and top parts of forearms. Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a
  • Bowflex Xtreme SE | Owners Manual - Page 48
    of motion. Do not let abs relax until set is over. • MOVING SLOWLY to eliminate momentum is critical. 46 Bowflex Xtreme® SE Owner's Manual START FINISH START • Place seat in lowest position. • Attach the Abdominal Crunch Shoulder Harness by snapping a hook to each of the D rings. Place the
  • Bowflex Xtreme SE | Owners Manual - Page 49
    torso, slowly moving ribs toward hips. Move as far as you can without moving hips or neck. LOWER BACK SHOULD NOT LOSE CONTACT WITH BENCH when fully crunched. • Slowly reverse motion returning to start position without relaxing. START FINISH START ACTION Bowflex Xtreme® SE Owner's Manual 47
  • Bowflex Xtreme SE | Owners Manual - Page 50
    : Remove Seat and Leg Extension Key Points: • Make sure you do not bend waist or lower back. • Keep abs tight throughout entire exercise. • Keep knees pointed straight out in front of you. • Never step off platform while under resistance. 48 Bowflex Xtreme® SE Owner's Manual Squat START FINISH
  • Bowflex Xtreme SE | Owners Manual - Page 51
    maximus). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Keep leg in same
  • Bowflex Xtreme SE | Owners Manual - Page 52
    ). Position: Standing - facing machine Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START FINISH START • Secure
  • Bowflex Xtreme SE | Owners Manual - Page 53
    : Standing - facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat - do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up. Leg Exercises Dead Lift START FINISH
  • Bowflex Xtreme SE | Owners Manual - Page 54
    Also, the outside of hip (gluteus medius) on support leg. Position: Stand to left or right of machine - facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to
  • Bowflex Xtreme SE | Owners Manual - Page 55
    Leg Exercises Calf Raise - Ankle Plantarflexion (Knee Stabilized) Muscles worked: Lower leg or calf (gastrocnemius, soleus). Position: Standing - facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose contact
  • Bowflex Xtreme SE | Owners Manual - Page 56
    Muscle Chart Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adductor Magnus Biceps Femoris Semitendinosus Semimembranosus 54 Bowflex Xtreme® SE Owner's Manual
  • Bowflex Xtreme SE | Owners Manual - Page 57
    Please feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Resistance Sets Reps Resistance Sets Reps Resistance DATE DATE DATE DATE DATE DATE Bowflex Xtreme® SE Owner's Manual 55
  • Bowflex Xtreme SE | Owners Manual - Page 58
  • Bowflex Xtreme SE | Owners Manual - Page 59
    your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden
  • Bowflex Xtreme SE | Owners Manual - Page 60
    ® home gyms were a significant part of my research results. The exercises in my program, performed on a Bowflex® machine - 18 workouts (3 per week) - allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well
  • Bowflex Xtreme SE | Owners Manual - Page 61
    plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, ­control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym
  • Bowflex Xtreme SE | Owners Manual - Page 62
    need to follow the instructions in the next section. Enter your starting weight on the RESULTS SUMMARY SHEET provided. Circumference of Body Parts: For an even legs apart and weight ­distributed equally on both feet. Record each measurement on your Results Summary Sheet. 60 Bowflex® Body Leanness
  • Bowflex Xtreme SE | Owners Manual - Page 63
    the waist. Triceps Stand with right elbow flexed 90 degrees and locate the center of the back of the upper arm midway between the shoulder and the elbow. Relax arm at your side. Pick up skinfold as pictured. Thigh Stand relaxed with most of the weight
  • Bowflex Xtreme SE | Owners Manual - Page 64
    Thigh Total Use these figures on the following chart to determine your body-fat percentage and enter . 4) Stand relaxed for three pictures, front, right side, and back. Do not try to suck in your stomach. 5) Interlace your height in both sets of photos is equal and more valid comparisons can
  • Bowflex Xtreme SE | Owners Manual - Page 65
    25 Percent 20 Body-Fat 15 10 Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Bowflex® Body Leanness Program 63
  • Bowflex Xtreme SE | Owners Manual - Page 66
    Joe weighs 180 pounds ( Weight Body Weight After Fat Percentage x Weight of Body Fat  - Body Fat Weight = Lean-Body Weight = Before Body Fat Weight Final Results After Body Fat Weight  - After Lean-Mass Weight Before Lean-Mass Weight  - Total Fat Lost = Total Lean-Mass Gained = 64 Bowflex
  • Bowflex Xtreme SE | Owners Manual - Page 67
    Name Height Weight Before Weight After Your Results Summary Sheet Age Weight Loss Muscle Gain Fat Loss Please follow the instructions in the "Measurements" your results to Nautilus, Inc., please send to: Bowflex® Results, Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683. Or
  • Bowflex Xtreme SE | Owners Manual - Page 68
    should take more than 30 minutes to complete. Perform each workout three days a week. Exercise Leg Curl Leg Extension Bench Press Lying Biceps Curl Seated Shoulder Press Rear Deltoid Rows* Seated Triceps Extension Seated Abdominal Crunch Sets 1 1 1 1 1 1 1 1 Reps 8-12 8-12 8-12 8-12 8-12 8-12
  • Bowflex Xtreme SE | Owners Manual - Page 69
    plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Detailed menus and food choices are included later in this manual. If you must vary from the menu items, try to keep the body well rested, no other exercises or activities are allowed during the six-week
  • Bowflex Xtreme SE | Owners Manual - Page 70
    six 32-oz. bottles (5.7 l) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 l) of ­ ice-cold water per day. 68 Bowflex® Body Leanness Program
  • Bowflex Xtreme SE | Owners Manual - Page 71
    The Eating Plan The menus in the Bowflex® eating plan are designed for maximum fat-loss a repeat of Week 1. Calories for each food are noted in parentheses. A ­shopping list follows. The eating plan for the next six weeks descends: Week 1 & 2: Men 1500 calories per day. Women 1200 calories per
  • Bowflex Xtreme SE | Owners Manual - Page 72
    The Eating Plan - US mix the following: 1 6-oz. can chunk light tuna in water (180) 1 T. Hellmann's® Light, Reduced-Calorie Mayonnaise (50) 2 T. C. skim milk (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 1/2 C. skim milk (45) Noncaloric beverage Bowflex® Body Leanness Program
  • Bowflex Xtreme SE | Owners Manual - Page 73
    Eating Plan - mix the following: 1 can (170 g) chunk light tuna in water (180) 15 ml Hellmann's® Light, Reduced-Calorie Mayonnaise (50) 30 ml sweet ml skim milk (45) Noncaloric beverage • Macaroni and Cheese, Weight Watchers® (260) 120 ml skim milk (45) Noncaloric Bowflex® Body Leanness Program 71
  • Bowflex Xtreme SE | Owners Manual - Page 74
    for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It Cuisine® Lunch Express Broccoli & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice® Grilled Turkey Breast. 72 Bowflex® Body Leanness Program
  • Bowflex Xtreme SE | Owners Manual - Page 75
    of these conditions. Under no circumstances could 99.99 percent of American women develop excessively large muscles. Progressive resistance exercise such as using a Bowflex Xtreme® SE home gym will make your muscles larger - but not excessively large - and larger muscles will make your body firmer
  • Bowflex Xtreme SE | Owners Manual - Page 76
    your partner's workout. • Your partner should be someone with whom you'll share a spirit of cooperation, not competition. • Your partner should not be your spouse, brother, 74 Bowflex® Body Leanness Program sister, or other family member. You do not want normal interpersonal problems to interfere
  • Bowflex Xtreme SE | Owners Manual - Page 77
    5. Rear Deltoid Row 6. Decline Press 7. Reverse Curl 8. Seated Triceps Extension 9. Low Back Extension 10. Abdominal Crunch Look in your Bowflex® Owner's Manual for descriptions of the new exercises. Be consistent with your Bowflex® home gym exercising, healthy eating, and superhydrating - and your
  • Bowflex Xtreme SE | Owners Manual - Page 78
    any reason, you are not 100% satisfied with your Bowflex Xtreme® SE home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Bowflex® Representative at 1-800-605-3369 for a Return Authorization Number
  • Bowflex Xtreme SE | Owners Manual - Page 79
    Nautilus, Inc., will either replace your Bowflex Xtreme® SE home gym or refund your purchase price, less shipping and handling. Nautilus, Inc. reserves the right to substitute material of equal or better quality if identical materials are not available at the time of service under this Warranty. The
  • Bowflex Xtreme SE | Owners Manual - Page 80
  • Bowflex Xtreme SE | Owners Manual - Page 81
    Bowflex Xtreme® SE Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT 35,000 - $49,999  $75,000 - $99,999  Over $150,000 What other types of exercise equipment do you own? Did you receive this item as a gift?  Yes  No Name of original purchaser:
  • Bowflex Xtreme SE | Owners Manual - Page 82
    will either replace your Bowflex Xtreme® SE home gym or refund your purchase price, less shipping and handling. How To Get Service Return the defective part, at your expense, to the address given to you by a Bowflex® Representative at 1-800-605-3369. Include an explanation of the problem. Adequate
  • Bowflex Xtreme SE | Owners Manual - Page 83
    please have both the serial number of your machine and the date of purchase available when you please call or fax one of the following numbers. • international CUSTOMER SERVICE Nautilus International S.A. Rue Jean Prouvé 6 1762 Givisiez / Switzerland Tel: -09 Bowflex Xtreme® SE Owner's Manual 81
  • Bowflex Xtreme SE | Owners Manual - Page 84
    . Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Bowflex, Bowflex Xtreme, Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are trademarks of their
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The Bowflex Xtreme
®
SE
Home Gym
Owner
’
s Manual
and Fitness Guide
PN 001-6979 Rev. A (08/21/06)