Transcription
The Bowflex Xtreme 2 SEHome GymOwner’s Manualand Fitness Guide001-7032-013011E
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme 2 SEhome gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations!The Bowflex Xtreme 2 SE home gym’s exceptional resistance and quality is unmatched by any other single pieceof home fitness equipment available. You will not believe the amazing results your body will get with the BowflexXtreme 2 SE home gym!Please take your time to read through the entire manual and follow it carefully before attempting to use yourBowflex Xtreme 2 SE home gym. Also locate and read all warning labels that are posted on the machine. It’simportant 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 for your needs can be veryconfusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xtreme 2 SE home gym.The Bowflex Xtreme 2 SE home gym is the finest home fitness product available, and you’re just about to prove itto yourself.To validate warranty support, keep the original proof ofpurchase and record the following information:Serial NumberDate of PurchaseTo register your product warranty, go to:www.bowflex.com/registeror call 1 (800) 605–3369.
Table of ContentsImportant Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5Getting To Know Your Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9Maintenance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12Define Your Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13The Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16Chest Exercises:Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22Decline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23Decline Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Incline Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24Shoulder Exercises:Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25.Crossover Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25.Crossover Rear Deltoid Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . . 26Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Forearm Lateral Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . 27Front Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28.Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28Shoulder Rotator Cuff (internal). . . . . . . . . . . . . . . . . . . . . . . . . . . . 29Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 .Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Shoulder Shrug. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Scapular Depression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31Crossover Seated Rear Delt Rows. . . . . . . . . . . . . . . . . . . . . . . . . . 32Scapular Retraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32Back Exercises:Good Morning. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Standing Low Back Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . . . . . . . . 34Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . . . . . . . . 34Narrow Pulldowns w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 35Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 35Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37Crossover Seated Lat Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37.Reverse Grip Pulldowns w/ Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 38Reverse Grip Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . 38Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . 39Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . 39Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Stiff Arm Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40Seated Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Seated Wide Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41Arm Exercises:Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 42Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 43Single Arm Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44Cross Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44Hammer Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Rope Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46Resisted Dip. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47Standing Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Hammer Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50Seated Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51Arm Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52Upper Body Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . 52Wrist Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53Abdominal Exercises:Trunk Rotation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54Seated (resisted) Oblique Abdominal Crunch. . . . . . . . . . . . . . . . 54Seated (resisted) Abdominal Crunch. . . . . . . . . . . . . . . . . . . . . . . . 55Leg Exercises:Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56Standing Hip Extension (knee bent). . . . . . . . . . . . . . . . . . . . . . . . . 57Standing Hip Extension (knee extended). . . . . . . . . . . . . . . . . . . . 57Leg Kickback. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58Hip Flexion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59Stiff Leg Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Single Leg Calf Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63Bowflex Xtreme 2 SE Home Gym 6-WeekSatisfaction Guarantee. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65Contacts. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66Bowflex Xtreme 2 SE Owner’s Manual1
Important Safety InstructionsIndicates a potentially hazardous situation which, if not avoided, could result in death or serious injury.Before using this equipment, obey the following warnings:Read and understand the complete Owner’s Manual. Keep Owner’s Manual for future reference.Read and understand all warnings on this machine. If at any time the Warning stickers become loose,unreadable or dislodged, contact Nautilus Customer Service for replacement stickers. Children must not be let on or near to this machine. Moving parts and other features of the machine can bedangerous to children. Not intended for use by anyone under 14 years of age. Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in yourchest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Before each use, examine this machine for loose parts or signs of wear. Inspect all cables, pulleys andtheir connections, making sure they are properly secured and attached, and show no signs of visiblewear or damage. Contact Nautilus Customer Service for repair information. Maximum user weight limit: 300 lb. (136 kg). Do not use if you are over this weight. This machine is for home use only. Do not wear loose clothing or jewelry. This machine contains moving parts. Do not put fingers or other objectsinto moving parts of the exercise equipment. Always wear rubber soled athletic shoes when you use this machine. Do not use the machine with bare feet oronly wearing socks. Set up and operate this machine on a solid, level, horizontal surface. Do not operate this machine outdoors or in moist or wet locations. Keep at least 6” (15 cm) clear behind the rod box, and 36” (91 cm) in front of the machine. Keep 15” (38 cm)on the sides of the machine clear. This is the recommended safe distance for access and passage around andemergency dismounts from the machine. Keep third parties out of this space when machine is in use. Do not over exert yourself during exercise. Operate the machine in the manner described in this manual. Do not use Dumbbells or other weight equipment to incrementally increase the weight resistance. Use only theweight resistance designed for use with this gym. Correctly engage the Selector Hook to the Rod End. Correctly adjust and safely engage all Positional Adjustment Devices. Make sure that the Adjustment Devicesdo not hit the user. Keep clear of Power Rod movement path during operation. Keep any bystanders clear of machine and PowerRod movement path during operation. Do not move the machine without aid. Injury to you or damage to the machine can occur.2Bowflex Xtreme 2 SE Owner’s Manual
Safety Warning LabelsLocate and read all safety warnings on the machine before using it. Replace any warning label if it is damaged, illegible,or missing. If you need replacement labels, call a Nautilus Representative. Refer to the Contacts page at the back of thismanual.13245671TypeDescriptionWARNING Misuse or abuse of this equipment may lead to serious injury.Keep children away and supervise teenagers using equipment.Obtain, read and understand the owner’s manual provided with this fitness equipmentprior to use.Replace this or any other warning label if damaged, illegible or missing.Bowflex Xtreme 2 SE Owner’s Manual3
Safety Label Warnings23TypeDescriptionCAUTIONBefore each use check all snap hooks, cables and pulleys for wear and proper function.Tighten all fasteners as necessary.MISE EN GARDEAvant chaque utilisation, vérifiez le fonctionnement do tous les mousqueton, câbles etpoulies. Serrez bien toutes les fixations au besoin.VORSICHTÜberprüfen Sie alle Karabinerhaken, Kabel und Rollen vor jeder Benutzung aufAbnutzungserscheinungen und Fehlfunktionen. Ziehen Sie alle Befestigungselementeordnungsgemäß an.PRECAUCIÓNAntes de cada uso, revise todos los cierres a presión, cables y poleas para asegurarse deque no estèn desgastados y que funcionan correctamente. Apriete todos los sujetadoressegún sea necesario.[NOTICE]Do not hang from bar.Ne pas pendre de la barre.Nicht von der Stange hängen.No cuelgue de la barra.4WARNINGThe Maximum User Weight for this machine is 300 pounds (136 KG).This machine is for Home use only.WARNUNGDas Maximale Belastungsgewicht für diese Maschine beträgt 136 kg.Dieses Gerät ist nur für die nutzung im Heimbereich fregegeben.AVERTISSEMENTLe poids maximum de l’utilisateur pour cette machine est de 136 kg (300 livres).Cet équipement est destiné à un usage privé uniquement.ADVERTENCIAEl peso máximo para el usario de esta Máquina es de 136 kg (300 libras).Este equipamiento sólo se puede utilizar en el hogar.5WARNINGMake sure selector pin is securely locked into place before starting exercise.6CAUTIONAt all times, stay out of the paths of moving rods.MISE EN GARDERestez toujours à l’écart des tiges mobiles.VORSICHTHalten Sie stets Abstand zu beweglichen Stangen.PRECAUCIÓNEn todo momento, manténgase alejado del trayecto de las barras movibles.Serial NumberLocated on the back of the lower lat tower.Note: For future reference record this number in the serial number box on the Contactspage of this manual.74Bowflex Xtreme 2 SE Owner’s Manual
Specifications / ApprovalsProduct SpecificationsProduct Weight157 lbs. (71 kg)Product Dimensions53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) highWorkout Area96" (244 cm) long x 78" (198 cm) wideNumber of ExercisesOver 70Power Rod Resistance210 lbs. (95 kg) NominalPower Rod Upgradability310 lbs. (141 kg.)410 lbs. (186 kg.)User Weight Limit300 lbs. (136 kg)Regulatory ApprovalsMeets:EN957-1 Class HEN957-2 Class HMeets:ASTM F2276-05ASTM F2216-05Bowflex Xtreme 2 SE Owner’s Manual5
Getting to Know Your Machine50” Bent LatBarPulleyAbdominal BarLat TowerRod CapsPower Rod Resistance RodsCenter Cross BarRod HookSeat Back PadCableSeat Locking PinSeatHand GripLeg AttachmentRod BoxBase FramePlatformLower Pulley/ SquatStation6Bowflex Xtreme 2 SE Owner’s Manual
Getting to Know Your MachinePower Rod ResistancePower Rod resistance rods are made from a special composite material. Your rods aresheathed with a p rotective black rubber coating. Each rod is marked with its weight ratingon the “Rod Cap.”Adjusting and Understanding the ResistanceThe standard Bowflex Xtreme SE home gym comes with 210 poundsof nominal r esistance (one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, onepair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods.Note: Power Rod Resistance Rods are manufactured using nylon composite material.The weight resistance measurements are estimates and resistance can vary based onenvironmental and usage patterns and other factors. Rod resistance will normally degradeover time and after extensive usage. If you have any questions regarding the resistance ofyour Power Rod Resistance Rods, contact our Bowflex CustomerService department for assistance.If you upgraded to a 310 (140 kg) or 410 pound (186 kg) capacityyou will have an additional one or two pair of 50 lb. (22.5 kg) rods,respectively.Connecting the Power Rod Unit to the CablesYou may use one rod or several rods in combination, to create yourdesired resistance level.To hook multiple rods up to one cable, bend the closest rod toward the cable and place thecable hook through that rod cap. You can then hook up the next closest rod through thesame cable hook.Hooking up the closest rod first prevents rods from crossing over the top of one another.SafetyWhen hooking the Power Rod resistance rods to the cable hooks, do not standdirectly over the tops of the rods. Stand off to one side when connecting anddisconnecting the Power Rod resistance rods from the cables.When You Are Not Using Your Home GymDisconnect the cables from the Power Rod resistance rods when your are not using yourBowflex Xtreme SE home gym.Keep the cables and Power Rod units bound with the rod binding strap when notin operation, and be sure and remove the binding strap before beginning anyexercises using the rods.To Order Additional Setsof 50 lb. (22.5 kg) Power Rod Resistance Rods,Please Call (800) 628-8458.Bowflex Xtreme 2 SE Owner’s Manual7
Getting to Know Your MachineThe Bowflex Xtreme 2 SE Home Gym PulleysWith the versatility to perform over 75 different exercises, the Bowflex Xtreme 2 SE home gym is designed to giveyou the best workout possible. And with its innovative, easy-to-use multiple pulley system, you are guaranteed tomaximize every exercise for every muscle group.There are a few things you will need to remember to get the most from your Bowflex Xtreme 2 SE home gymPulleys:Slider PulleysThe Bowflex Xtreme 2 SE home gym comes with adjustable “Slider” pulleys which can be personalized foryour body by adjusting them to widths that fit your unique physique. There are Slider Pulleys on the Lat Tower (2positions per side), Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4 positions per side).You will need to determine which Pulley positions are most comfortable for you when performing ‘Standard’exercises, and then adjust the pulleys outward or inward to perform exercises in ‘Wide’ or ‘Narrow’ positions.Using the Slider Pulleys at wider or narrower positions for an exercise can target different parts of the samemuscle group and increases the benefit of each exercise.Pulley LocationsBelow is a guide to the six different pulley positions used to perform a full workout routine:Center Cross Bar:Standard position – used whenperforming exercises like aBench Press or Chest Fly.Used for exercises likePulldowns and Pushdowns.Lat Tower:Leg Extension:Squat:Abdominal Crunch position:Rowing Position:Active pulleys are on squat pulleyframe and on center cross bar.8Bowflex Xtreme 2 SE Owner’s ManualActive pulleys are on lat tower.Active pulleys are on the squatpulley frame.Active pulleys are on squat pulleyframe.
How to Use Your MachineThe Bowflex Xtreme 2 SE Home Gym Cable RoutingTo use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the AbdominalBar on the Lat Tower. Refer to the illustrations below for proper cable routing.Abdominal BarCenter Cross BarKeep your body weight centered on the machine, seat or base frame platform while exercising.When using the machine for standing leg exercises, always hold the Lat Tower of the machine for stability.Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.All exercises in this manual are based on the calibrated resistance and capacity levels of this machine.Only exercises included in this manual or in written materials authorized and supplied by Bowflex arerecommended for operation with this machine.Bowflex Xtreme 2 SE Owner’s Manual9
How to Use Your MachineSeat Locking PinThe Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves tostabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured beforeputting weight on it or attaching Power Rod resistance to cables attached to the Leg Extension attachment.Handgrips and StrapsT he handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto theD-ring.Standard Grip: Grasp the handle and cuff together to form a grip without insertingyour hand through the cuff portion. Most exercises utilize this grip. TheStandard Grip also is used for Hammer Grip exercises, when you needto hold the hand grip vertically for greater wrist support.Hand Cuff Grip: Slip your hand through the cuff so that the foam pad rests on the backof your hand. Then grasp the remainder of the grip that is sitting inyour palm. This method of gripping is great for exercises like frontshoulder raises or any exercise where your palm is facing down.Ankle Cuff Grip: The cuff opening can be made larger to accommodate the ankle.Simply insert your hand in the cuff and slide it away from the handle.Insert your foot or ankle and tighten the grip by sliding the handle backAbdominal Crunchtoward the cuff.Shoulder Harness:Arch Cuff Grip: The cuff opening can also fit securely over the arch ofyour foot. For this grip, insert your foot through the cuffuntil it is around the arch of your instep, and tightenthe cuff around your heel to secure the grip. ttach the snap hooks to the D-rings on both ends of the harness. Place the harness on yourAshoulders letting the handles hang over your chest. Grab both handles. With high resistance,a cross arm opposite-handle grip may be used.Lat Pulldown Bar The Lat Pulldown Bar enhances exercises that work back, shoulders and triceps muscles.10Bowflex Xtreme 2 SE Owner’s Manual
How to Use Your MachineLeg Extension AttachmentThe leg extension attachment enables you to work the major muscle groups in the legs.Abdominal Crunch Shoulder HarnessThe ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance toabdominal exercises. When using the ab harness, relocate the pulleys fromthe chest bar to the short abdominal bar.SafetyMake sure that the seat has been stabilized with the seat locking pinbefore sitting or putting weight on the seat.Before using the grips, straps, lat bar, or ab harness, make sure that allfasteners are in place and tightened. Make sure that auxiliary cables for the lat bar and leg extension aresecurely fastened to the primary cables on the unit. Always use the lock knob on the slider to secure pulleys. Do not allowpulleys to change position during any exercise. Always use the bar holders to support the lat bar or remove the barwhen not in use. Do not hang from the Lat Tower nor attempt to perform “chin ups” fromthe bar. Never pull on the bar unless there is resistance attached to it. Always use the Lock Knob to secure the attachment to your Bowflex Xtreme 2 SE home gym.Grips manufactured under license agreement with Hands-On Sports & Gym Accessories, Inc. Patent #4756527Bowflex Xtreme 2 SE Owner’s Manual11
MaintenanceInspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose componentsprior to use. Pay close attention to cables, straps, or harness and their connections.Review all warning notices.The safety and integrity designed into a machine can only be maintained when the equipment is regularlyexamined for damage and repaired. It is the sole responsibility of the owner to ensure that regularmaintenance is performed. The owner is responsible to make sure that regular maintenance is done.Worn or damaged components must be repaired or replaced immediately. Only manufacturer suppliedcomponents should be used to maintain/repair the equipment.Clean the bench with a non-abrasive household cleaner after each use. This will keep it looking new. Do not useautomotive cleaner, which can make the bench too “slick.”This product, its packaging, and components contain chemicals known to the State of California to causecancer, birth defects, or reproductive harm. This Notice is provided in accordance with California’sProposition 65. If you would like additional information, please refer to our Web site atwww.nautilus.com/prop65.If you have any questions regarding your Bowflex Xtreme 2 SE home gym, please contact our Customer ServiceDepartment at 1-800-605-3369 or by mail to: Customer Service, Nautilus, Inc. World Headquarters, 16400 SENautilus Drive, Vancouver, WA 98683.12Bowflex Xtreme 2 SE Owner’s Manual
Define Your GoalsYour body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are somefitness components that will help you define your goals and choose your fitness program.Muscle Strength is the maximum force that you canexert against resistance at one time. Your musclestrength comes into play when you pick up a heavy bagof groceries or lift a small child. It is developed when alocalized muscle is worked both positively (concentric)and negatively (eccentric) at a resistance – great enoughso you can perform only five to eight repetitions of theexercise before the m uscle fails. Each set of repetitionsis followed by a rest interval that typically runs threetimes longer than the set. Later, between exercise sessions, the muscle overcompensates for the stressand usually increases in both strength and size.Muscle Endurance is the ability to perform repeatedcontractions. It comes into play when you cross-countryski or work on your feet all day. Endurance trainingaddresses the slow twitch, endurance muscle fibers,which depend on oxygen for energy. To develop muscleendurance, use low resistance and high repetitions –about 15-20 repetitions in each set, three sets to eachexercise, working the muscle only to fatigue.Muscle Power is the combination of strength and speedof the muscular contraction. This is often misinterpretedas A) being directly associated with certain skill orsport and/or B) meaning that you must move fast. Loadis a ctually a more important factor than speed whenattempting to improve power. When training to achievemuscular power, pick a resistance that fatigues youin the 3-5 repetition range. When performing thesereps, it is more important to think of contracting themuscles faster rather than attempting to move faster.Performing sport simulation exercises usually resultsin a deterioration of the motor pattern or skill. The biomechanically sound method of improving power inyour sport is to train for power using the correct jointmovements, as described in this manual. Then practicethe skill associated with your sport, learning to apply thisnewly achieved power.Body Composition is the ratio of fat weight (fat) to leanweight (muscles, bones and tissue). As you age, theratio shifts. The fat weight increases and the lean weightdecreases. Training for muscle strength will generallyincrease muscle size and aerobic conditioning willhelp burn extra calories. Performing these two forms ofexercise, either at different times or together, will createthe greatest changes in body fat weight.Balanced Strength and alignment are the result of equalstrength developed in all parts of the body. It comesinto play in your standing and sitting posture, and inyour ability to perform just about any activity safely andeffectively. An over-development of the back will roundthe shoulders; weak or stretched abdominals can causelower back pain. You want a balance of muscle strengthin front and back. In addition, you need a balance ofstrength between your middle, lower and upper body.Flexibility is the ability of a muscle or group of musclesto move the joint through a full range of motion. Flexibilitycomes into play when you execute an overhand serve orstretch for the top shelf in the kitchen. It is a cooperativemovement of opposite muscle groups. When a musclecontracts, its opposite muscle group must relax for theaction to occur. Increased flexibility means an increasedrange of motion, made possible by this simultaneous contracting and relaxing. Good flexibility is importantin protecting the body from injury and can be achievedthrough the balanced strength training programs that areincluded in this manual.Cardiovascular Endurance is the ability of the heartand lungs to supply oxygen and nutrients to exercisingmuscles over an extended period of time. It comes intoplay when you jog a mile or ride a bike. It is a criticalcomponent of overall fitness and health. You may want todesign your own personal program specifically geared toyour goals and lifestyle. Designing a program is easy, aslong as you follow the below guidelines.Bowflex Xtreme 2
With all of the fitness choices available today, finding the best workout equipment for your needs can be very confusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xtreme 2 SE home gym. The Bowflex Xtreme 2 SE home gym is the finest home fitness product
