User manual BOWFLEX XTREME ASSEMBLY MANUAL

[. . . ] Ellington Darden's Six Week Fast Fat Loss ­ Body Leanness Program The Bowflex Xtreme Home Gym Assembly Instructions & Owner's Manual ® Written By: Tom Purvis RPT, RTS Registered Physical Therapist and founder of the Resistance Training Specialist Program PN 11471 Rev E (7/2006) Introduction Congratulations! Congratulations on your commitment to improving your health and fitness!With the Bowflex Xtreme® home gym, you have everything you need to exceed all of your physical fitness, strength and health expectations!The Bowflex Xtreme home gym's exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex Xtreme® home gym! ® 8'4" x 6'6" (2. 6 m x 2. 0 m) of free space for safe operation of the Bowflex Xtreme® home gym. Basic Assembly Principles Here are a few basic tips that will make your assembly of the Bowflex Xtreme® home gym quick and easy. [. . . ] · Slowly return to start position keeping tension in back shoulder muscles. ACTION Biceps Curl ­ Elbow Flexion (in Supination) Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp hand grips with palms forward. · Stand with upper arms by sides. Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl hand grips forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing the same arcing motion. ACTION Arm Exercises Concentration Biceps Curl ­ Elbow Flexion (in Supination) Biceps muscles. 51 Muscles worked: START FINISH Position: Standing ­ right or left side facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbow pointing toward floor at all times. · Bend at hips, not at the waist. · Keep back straight, chest up and maintain a very slight arch in lower back. · Stand on platform, one side toward Power Rod® unit. · With hand closest to Power Rod® unit, grasp hand grip. · Keeping back straight, bend at hips and knees, until trunk is parallel to floor. Place uninvolved hand on thigh to help stabilize. START · Curl hand grip away from cable, then up toward shoulder while keeping upper arm completely motionless and elbow pointing toward the floor at all times. · Slowly return to start position performing the same arc of motion. ACTION Reverse Curl ­ Elbow Flexion (in Pronation) Muscles worked: Deep arm muscle(brachialis). Also the front forearm muscle (brachioradialis) and biceps. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame ­ with squat straps Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp hand grips with palms facing backward. · Lift chest, tighten abs and maintain slight arch in lower back. START · Keeping palms facing down, slowly curl hand grips forward, then up, then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position. ACTION 52 Arm Exercises Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. · Keep trunk muscles tight and maintain a very slight arch in lower back. · Stand on platform. · Bend down and grasp squat bar with palms facing forward. · Stand with upper arms by sides (although not pressed tightly). Lift chest, tighten abs and maintain a slight arch in lower back. START · Curl squat bar forward, then up, and then in toward shoulders while keeping elbows at sides and upper arms completely still. · Slowly lower to start position by performing same arcing motion. ACTION Reverse Barbell Biceps Curl ­ Elbow Extension Muscles worked: Biceps muscles. START FINISH Position: Standing ­ facing Power Rod® unit Accessory: Pulleys: Squat Bar ­ with squat straps Squat Pulley Frame Before You Begin: Key Points: Remove Seat and Leg Extension · Keep elbows at sides. [. . . ] NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment. We highly recommend that you insure your shipment. Please mark all boxes clearly with: · · · · Return Authorization Number Your Name Your Address Your Phone Number Refunds may be denied or delayed if these instructions are not completely followed. This Bowflex® Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. [. . . ]