User manual BOWFLEX XTREME 2 ASSEMBLY MANUAL

[. . . ] Owner's Manual and Fitness Guide 17497 Rev B (02/2007) Table of Contents Get To Know Your Machine How to Use Your Machine Warning Define Your Goals Working Out The Workouts Chest Exercises: BenchPress ChestFly DeclineBenchPress InclineBenchPress DeclineChestFly InclineChestFly Shoulder Exercises: CrossoverRearDeltRows CrossoverHighRearDeltRows ReverseFly CrossoverReverseFly SeatedShoulderPress FrontShoulderRaise ShoulderExtension ShoulderShrug ScapularProtraction ScapularDepression LateralShoulderRaise SeatedForearmLateralShoulderRaise ShoulderRotatorCuff(internal) ShoulderRotatorCuff(external) CrossoverSeatedRearDeltRows ScapularRetraction Back Exercises: GoodMorning StandingLowBackExtension BentRearDeltRow CrossoverBentRearDeltRow SeatedWideLatPulldowns NarrowPulldownsw/LatPulldownBar NarrowPulldownsw/HandGrips ReverseGripPulldowns CrossoverWidePulldowns CrossoverNarrowPulldowns Pulldowns StiffArmPulldowns StandingShoulderPulloverw/HandGrips CrossoverSeatedLatRows SeatedLatRows ReverseGripPulldownwithLatBar 1 2 5 6 9 9 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 Arm Exercises: TricepsPushdownw/HandGrips TricepsHammerPushdown TricepsPushdownw/LatPulldownBar SingleArmPushdown TricepsExtension CrossTricepsExtension HammerTricepsExtension "Rope"Pushdowns SeatedBicepsCurl StandingBicepsCurl ConcentrationBicepsCurl HammerBicepsCurl BarbellBicepsCurl ReverseBarbellBicepsCurl SeatedHammerBicepsCurl ReverseCurl TricepsKickback HammerTricepsKickback ArmOppositionPush-pull UpperBodyOppositionPush-pull WristExtension WristCurl ResistedDip Abdominal Exercises: Seated(resisted)AbdominalCrunch Seated(resisted)ObliqueAbdominalCrunch TrunkRotation Leg Exercises: LegExtension Squat CalfRaise SingleLegCalfRaise StandingHipExtension(kneebent) StandingHipExtension(kneeextended) StandingHipAbduction StandingHipAdduction LegKickback HipFlexion DeadLift StiffLegDeadLift Fast Fat Loss Now!ByEllingtonDarden, Ph. D Bowflex® XTREME®2 Home Gym 6-WeekSatisfactionGuarantee HomeGymWarrantyCard HomeGymWarranty Exercise Log Muscle Chart 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 46 46 47 48 48 49 49 50 50 51 51 52 52 53 53 55 64 65 67 68 69 CONGRATULATIONSonyourcommitmenttofitness!WiththeBowflex®Xtreme®2HomeGymasyourexercise partner, youhavethemeanstoexceedallofyourphysical fitness, strengthandhealthexpectations! Get To Know Your Machine Pleasetakeyourtimetoreadthroughtheentiremanualbefore attemptingtouseyourBowflex®Xtreme®2homegym. You shouldunderstandhowtoproperlysetupandperformeach e xercisebeforeyoudosousingPowerRod®Resistance. Bowflex'sinnovativedesign, exceptionalresistanceandquality isunmatchedbyanyothersinglepieceofhomefitness equipmentavailable. Youwillnotbelievetheamazingresults yourbodywillgetwiththeBowflex®Xtreme®2homegym!InthisOwner'sManualyou'llfindpowerfulbody-building exercises, leanness-enhancingworkoutsandaFastFatLoss eatingprogramcustomizedtogiveyouextremeresults! Withallofthefitnesschoicesavailabletoday, findingthebest workoutequipmentforyourneedscanbeconfusing. Everyone atNautiluswouldliketocongratulateyouandthankyoufor selectingtheBowflex®Xtreme®2homegym. Bowflex®isthe besthomefitnessproductavailable, andyou'rejustaboutto proveittoyourself. [. . . ] · Do not bend your neck forwards or backwards during motion. · Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch. · Grasp the Lat Pulldown Bar, keeping your hands next to each other with an underhand grip, and then sit, with your arms extending upward, muscles relaxed and ready. · You may position your thighs directly beneath the pulleys, but lean back slightly from hips. START · Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your hips and then inward into your trunk. · The Lat Pulldown Bar may not touch your chest. · Forearms should stay in line with the direction of the cables. · Slowly return to the start position, without relaxing the tension in your shoulders. ACTION XTREME®2 Muscles worked: Triceps Arm Exercises Triceps Pushdown with Hand Grips--Elbow Extension START FINISH Position: Hand Grips Standing--facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Leg Extension: Success Tips · Grasp one or both of the Hand Grips, palms facing the floor. · Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. · Bend slightly from your hips but maintain a stabilized spine. START · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. · Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. ACTION Triceps Hammer Pushdown--Elbow Extension Muscles worked: Triceps START FINISH Position: Standing--facing Power Rod® unit Accessory: Hand Grips in "Hammer" Hold (see Page 4) Pulleys:Front Lat Cross Bar Leg Extension: Removed Success Tips · Keep your upper arms motionless and your wrists straight. · Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. · Tighten the triceps throughout the exercise, using controlled motion. · Keepyourkneesbentandfeeton StandingPlatform. · Grasp one or both of the Hand Grips, using the "Hammer" hold, palms facing inward. · Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders. · Bend slightly from your hips but maintain a stabilized spine. START · Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out. · Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension. ACTION XTREME®2 Muscles worked: Triceps Arm Exercises Triceps Pushdown with Lat Pulldown Bar--Elbow Extension START FINISH Position: Standing--facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips · Grasp the Lat Pulldown Bar, palms facing the floor. · Keep hands and elbows approximately shoulder-width apart. [. . . ] Miss Customer ID from Invoice Including yourself, total number of people living in your household: (Examples: 01, 02, 03 . . . ) Would you like to receive additional information on healthy lifestyle products? Yes No Which best describes your family income: Under $15, 000 $15, 000 ­ $24, 999 $25, 000 ­ $34, 999 $35, 000 ­ $49, 999 $50, 000 ­ $74, 999 $75, 000 ­ $99, 999 $100, 000 ­ $149, 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: Original purchaser customer ID number: Thanksforfillingoutthisquestionnaire. Youranswersareimportanttous. Pleasecheckhereifyouwouldprefer nottoobtaininformationonnewandinterestingopportunitiesfromotherexcitingcompanies. © 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. [. . . ]