Bowflex Bowflex Xtreme 2 SE Product specifications

O WN E R’ S M A N UA L
Manual en Español
Latino Americano:
www.support.nautilus.com
Congratulations / Registration
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® 2 SE
home 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 piece
of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex
Xtreme® 2 SE home gym!
Please take your time to read through the entire manual and follow it carefully before attempting to use your
Bowflex Xtreme® 2 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 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 available, and you’re just about to prove it
to yourself.
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number ___________________________
Date of Purchase ____________________
To register your product warranty, go to: www.bowflex.com/register
or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369
Or go to: www.bowflex.com
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com | outside U.S. technics@nautilus.com
| Printed in China | © 20083 Nautilus, Inc.
Table of Contents
Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Triceps Hammer Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Triceps Pushdown w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 41
Single Arm Pushdown. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Cross Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Hammer Triceps Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Rope Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Resisted Dip. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Standing Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Hammer Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Concentration Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Reverse Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Barbell Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
Seated Biceps Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Arm Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Upper Body Opposition Push-Pull . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Wrist Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Wrist Curl. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Important Safety Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Product Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Getting To Know Your Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
How to Use Your Machine. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Maintenance. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Define Your Goals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
The Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Chest Exercises:
Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Decline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Incline Bench Press. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Decline Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Incline Chest Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Shoulder Exercises:
Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Crossover Reverse Fly. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Crossover Rear Deltoid Rows. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . . . 26
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Forearm Lateral Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Front Shoulder Raise. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Shoulder Rotator Cuff (internal). . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Shoulder Shrug. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Scapular Protraction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Scapular Depression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Abdominal Exercises:
Trunk Rotation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Seated (resisted) Oblique Abdominal Crunch. . . . . . . . . . . . . . . . 52
Seated (resisted) Abdominal Crunch. . . . . . . . . . . . . . . . . . . . . . . . 53
Leg Exercises:
Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Squat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Standing Hip Extension (knee bent). . . . . . . . . . . . . . . . . . . . . . . . . 55
Standing Hip Extension (knee extended). . . . . . . . . . . . . . . . . . . . 55
Leg Kickback. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Hip Flexion. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Stiff Leg Dead Lift. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
Back Exercises:
Good Morning. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Standing Low Back Extension. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Standing Shoulder Pullover w/ Bent Lat Bar. . . . . . . . . . . . . . . . . 33
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . . . . . . . . 33
Narrow Pulldowns w/ Bent Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 34
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Reverse Grip Pulldowns w/ Lat Bar. . . . . . . . . . . . . . . . . . . . . . . . . 36
Reverse Grip Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . . . . 36
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . 37
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . 37
Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Stiff Arm Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Seated Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Seated Wide Lat Pulldowns. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Muscle Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Bowflex® Weight Loss Guide. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Buy Back Guarantee. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Warranty. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
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Owner’s Manual
Important Safety Instructions
Indicates 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 be
dangerous 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 your chest,
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 and their
connections, making sure they are properly secured and attached, and show no signs of visible wear 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 objects into
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 or only
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 36” (0.9m) on each side of the machine clear. This is the recommended safe distance for access and
passage around and emergency 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 the
weight 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 Devices do
not hit the user.
• Keep clear of Power Rod® movement path during operation. Keep any bystanders clear of machine and Power Rod®
movement path during operation.
• Do not move the machine without aid. Injury to you or damage to the machine can occur.
• Do not make any adjustments to the seat while sitting on it. Do not stand on the seat.
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Owner’s Manual
Safety Warning Labels and Serial Number
1
2
5
4
3
Item
1
Type
Description
WARNING
•
•
•
•
•
•
•
•
Keep children and pets away from this machine at all times.
Prior to use, read and understand the User’s Guide, including all Warnings which may not
be present on this machine.
Before each use, check all snap hooks, cables and pulleys for wear and proper function.
Tighten all fasteners as necessary. Do not use if any parts are in need of repair.
Use Caution when you use this equipment or serious injury can occur.
This machine is for Residential use only.
The Maximum User Weight for this machine is 300lbs./136kg.
Replace any Warning label that becomes damaged, illegible or is removed.
Not intended for use by anyone under 14 years of age.
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Owner’s Manual
Item
2
Type
Description
[NOTICE]
Do not hang from bar.
Ne pas pendre de la barre.
Nicht von der Stange hängen.
No cuelgue de la barra.
3
CAUTION
At all times, stay out of the paths of moving rods.
MISE EN GARDE
Restez toujours à l’écart des tiges mobiles.
VORSICHT
Halten Sie stets Abstand zu beweglichen Stangen.
PRECAUCIÓN
En todo momento, manténgase alejado del trayecto de las barras movibles.
4
Product
Specifications
Product specifications and regulatory information
5
Serial Number
Record serial number in the Serial Number field at the beginning of this manual.
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Owner’s Manual
Specifications
Product Specifications
Product Weight
Approximately 174 lbs. (79 kg)
Product Dimensions
53" (135 cm) long x 49" (124 cm) wide x 82" (208 cm) high
Workout Area
96" (244 cm) long x 78" (198 cm) wide
Number of Exercises
Over 70
Power Rod® Resistance
210 lbs. (95 kg) Nominal
Power Rod® Upgradability
310 lbs. (141 kg)
410 lbs. (186 kg)
User Weight Limit
300 lbs. (136 kg)
Regulatory Approvals
Meets:
EN957-1 Class H
EN957-2 Class H
Meets:
ASTM F2276
ASTM F2216
This product, its packaging, and components contain chemicals known to the State of California to
cause cancer, birth defects, or reproductive harm. This Notice is provided in accordance with
California’s Proposition 65. If you would like additional information, please refer to our website at
www.nautilus.com/prop65.
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Owner’s Manual
Features
50” Bent Lat Bar
Pulley
Storage Hooks
for Lat Bar
Abdominal Bar
Lat Tower
Rod Caps
Center Cross Bar
Power Rod ®
Resistance Rods
Rod Hook
Seat Back Pad
Seat Locking Pin
Seat
Cable
Leg Extension
Attachment
Rod Box
Base Frame
Platform
Lower Pulley/ Squat
Station
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Owner’s Manual
Power Rod® Resistance
Power Rod® resistance rods are made from a special composite material. Your rods are
sheathed with a p­ rotective black rubber coating. Each rod is marked with its weight rating
on the “Rod Cap.”
Adjusting and Understanding the Resistance
The standard Bowflex Xtreme® 2 SE home gym comes with 210 pounds
of nominal r­ esistance (one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one
pair 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 on
environmental and usage patterns and other factors. Rod resistance will normally degrade
over time and after extensive usage. If you have any questions regarding the resistance of
your Power Rod® Resistance Rods, contact our Bowflex® Customer
Service department for assistance.
If you upgraded to a 310 (140 kg) or 410 pound (186 kg) capacity
you will have an additional one or two pair of 50 lb. (22.5 kg) rods,
respectively.
Connecting the Power Rod® Unit to the Cables
You may use one rod or several rods in ­combination, to create your
desired resistance level.
To hook multiple rods up to one cable, bend the closest rod toward the cable and place the
cable hook through that rod cap. You can then hook up the next closest rod through the
same cable hook.
Hooking up the closest rod first prevents rods from crossing over the top of one another.
Safety
When hooking the Power Rod® resistance rods to the cable hooks, do not stand
directly over the tops of the rods. Stand off to one side when connecting and
disconnecting the Power Rod® resistance rods from the cables.
When You Are Not Using Your Home Gym
Disconnect the cables from the Power Rod® resistance rods when your are not using your
Bowflex Xtreme® 2 SE home gym.
Keep the cables and Power Rod® units bound with the rod binding strap when not
in operation, and be sure and remove the binding strap before beginning any
exercises using the rods.
To Order Additional Sets of 50 lb. (22.5 kg)Power Rod®
Resistance Rods, please Call (800) 628-8458.
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Owner’s Manual
The Bowflex Xtreme® 2 SE Home Gym Pulleys
With the versatility to perform over 75 different exercises, the Bowflex Xtreme® 2 SE home gym is designed to give
you the best workout possible. And with its innovative, easy-to-use multiple pulley system, you are guaranteed to
maximize 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 gym
Pulleys:
Slider Pulleys
The Bowflex Xtreme® 2 SE home gym comes with adjustable “Slider” pulleys which can be personalized for
your body by adjusting them to widths that fit your unique physique. There are Slider Pulleys on the Lat Tower (2
positions 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 same
muscle group and increases the benefit of each exercise.
Pulley Locations
Below is a guide to the six different pulley positions used to perform a full workout routine:
Center Cross Bar:
Standard position – used when
performing exercises like a
Bench Press or Chest Fly.
Squat:
Active pulleys are on squat pulley
frame and on center cross bar.
Lat Tower:
Leg Extension:
Used for exercises like
Pulldowns and Pushdowns.
Active pulleys are on the squat
pulley frame.
Abdominal Crunch position:
Active pulleys are on lat tower.
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Owner’s Manual
Rowing Position:
Active pulleys are on squat pulley
frame.
Operations
The Bowflex Xtreme® 2 SE Home Gym Cable Routing
To use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the Abdominal
Bar on the Lat Tower. Refer to the illustrations below for proper cable routing.
Abdominal Bar
Center Cross Bar
Keep 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 ® are
recommended for operation with this machine.
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Owner’s Manual
Seat Locking Pin
The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to
stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before
putting weight on it or attaching Power Rod® resistance to cables attached to the Leg Extension attachment.
Handgrips and Straps
T he handgrips fit snugly around your wrist, ankle, or instep. Attach grips to cables by snapping the cable clip onto the
D-ring.
Standard Grip:Grasp the handle and cuff together to form a grip without inserting
your hand through the cuff portion. Most exercises utilize this grip.
The Standard Grip also is used for Hammer Grip exercises, when you
need to 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 back
of your hand. Then grasp the remainder of the grip that is sitting in
your palm. This method of gripping is great for exercises like front
shoulder 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
back toward the cuff.
Arch Cuff Grip:The cuff opening can also fit securely over the arch of your foot. For
this grip, insert your foot through the cuff until it is around the arch of
your instep, and tighten the cuff around your heel to secure the grip.
Abdominal Crunch Attach the snap hooks to the D-rings on both ends of the harness.
Shoulder Harness: Place the harness on your shoulders 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.
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Owner’s Manual
Leg Extension Attachment
The leg extension attachment enables you to work the major muscle groups in the legs.
Abdominal Crunch Shoulder Harness
The ab harness gives you the ability to strengthen the muscles of the abdomen by safely adding resistance to
abdominal exercises. When using the ab harness, relocate the pulleys from the chest bar to the short abdominal bar.
Squat Bar
The Squat Bar enhances exercises that work back, shoulders and triceps muscles.
Safety
Make sure that the seat has been stabilized with the seat locking pin before sitting or putting weight on the seat.
Before using the grips, straps, lat bar, or ab harness, make sure that all fasteners are in place and tightened.
ake sure that auxiliary cables for the lat bar and leg extension are securely fastened to the primary cables
M
on the unit.
lways use the lock knob on the slider to secure pulleys. Do not allow pulleys to change position during any
A
exercise.
Always use the bar holders to support the lat bar or remove the bar when not in use.
Do not hang from the Lat Tower nor attempt to perform “chin ups” from the 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.
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Owner’s Manual
Maintenance
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.
Review all warning notices.
T he safety and integrity designed into a machine can only be maintained when the equipment is regularly
examined for damage and repaired. It is the sole responsibility of the owner to ensure that regular
maintenance 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 supplied
components 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 use
automotive cleaner, which can make the bench too “slick.”
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Owner’s Manual
Define Your Goals
Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are some
fitness components that will help you define your goals and choose your fitness program.
Body Compositionis the ratio of fat weight (fat) to
lean weight (muscles, bones and tissue). As you age, the
ratio shifts. The fat weight increases and the lean weight
decreases. Training for muscle strength will generally
increase muscle size and aerobic conditioning will
help burn extra calories. Performing these two forms of
exercise, either at different times or together, will create
the greatest changes in body fat weight.
Muscle Strengthis the maximum force that you can
exert against resistance at one time. Your muscle
strength comes into play when you pick up a heavy bag
of groceries or lift a small child. It is developed when a
localized muscle is worked both positively (concentric)
and negatively (eccentric) at a resistance– great enough
so you can perform only five to eight repetitions of the
exercise before the m
­ uscle fails. Each set of repetitions
is followed by a rest interval that typically runs three
times longer than the set. Later, between exercise
­sessions, the muscle overcompensates for the stress
and usually increases in both strength and size.
Balanced Strengthand alignment are the result of
equal strength developed in all parts of the body. It
comes into play in your standing and sitting posture, and
in your ability to ­perform just about any activity safely
and effectively. An over-development of the back will
round the shoulders; weak or stretched ­abdominals
can cause lower back pain. You want a balance of
muscle strength in front and back. In ­addition, you need
a balance of strength between your middle, lower and
upper body.
Muscle Enduranceis the ability to perform repeated
contractions. It comes into play when you cross-country
ski or work on your feet all day. Endurance training
addresses the slow twitch, endurance muscle fibers,
which depend on oxygen for energy. To develop muscle
endurance, use low resistance and high ­repetitions–
about 15-20 repetitions in each set, three sets to each
exercise, working the muscle only to fatigue.
Flexibility is the ability of a muscle or group of muscles
to move the joint through a full range of motion. Flexibility
comes into play when you execute an overhand serve or
stretch for the top shelf in the kitchen. It is a cooperative
movement of opposite muscle groups. When a muscle
contracts, its opposite muscle group must relax for the
action to occur. Increased flexibility means an increased
range of motion, made possible by this simultaneous
­contracting and relaxing. Good flexibility is important
in protecting the body from injury and can be achieved
through the balanced strength training programs that are
included in this manual.
Muscle Poweris the combination of strength and speed
of the muscular contraction. This is often misinterpreted
as A) being directly ­associated with certain skill or
sport and/or B) meaning that you must move fast. Load
is a­ ctually a more important factor than speed when
attempting to improve power. When training to achieve
muscular power, pick a resistance that fatigues you
in the 3-5 repetition range. When performing these
reps, it is more important to think of contracting the
muscles faster rather than attempting to move faster.
Performing sport simulation exercises usually results
in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in
your sport is to train for power using the correct joint
movements, as described in this manual. Then practice
the skill a­ ssociated with your sport, learning to apply this
newly achieved power.
Cardiovascular Enduranceis the ability of the heart
and lungs to supply oxygen and ­nutrients to exercising
muscles over an ­extended period of time. It comes into
play when you jog a mile or ride a bike. It is a ­critical
component of overall fitness and health. You may want to
design your own personal program specifically geared to
your goals and lifestyle. Designing a program is easy, as
long as you follow the below guidelines.
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Owner’s Manual
Design Your Own Program
Understand fitness and its components.Improperly
designed programs can be ­dangerous. Take some time
to review this ­manual as well as other fitness guides.
Training variables.When designing your own program
there are several variables that, when mixed properly,
will equal the right fitness ­formula for you. In order to
find out the best formula, you must experiment with
several combinations of variables.
Know your current fitness level.Before you start any
fitness program you should consult a physician who will
help you determine your current abilities.
The variables are as follows:
Identify your goals. G
oals are critical to ­choosing and
designing an exercise program that fits and enhances
your lifestyle, but so is strategy. It’s important not to rush
the process and try to accomplish too much too soon.
That will lead to setbacks and discouragement. Instead,
set a series of smaller achievable goals.
•T
raining Frequency: The number of times you train
per week. We ­recommend daily activity but not daily
training of the same muscle group.
Select complementary exercises. Be sure to
pair exercises that address compound joint movements
and single joint movements. In addition, select exercises
that address c­ ompli-mentary muscle groups.
• Training Volume: The number of ­repetitions
and sets performed.
•T
raining Intensity: The amount of ­resistance
used during your repetition.
•R
est Intervals: The time you rest between sets and
the time you rest between workouts.
Put first things first.During each session, first work
muscle groups that need the most ­training.
Once you’ve established a base of fitness, ­follow
these basic principles:
Remember your cardiovascular component.
Any fitness program must contain a ­cardiovascular
fitness component to be ­complete. So complement
your resistance t­raining with aerobic exercise such as
walking, running, or bicycling.
• I solate Muscle Groups: Focus work on specific
muscle groups.
•P
rogressive Loading: The gradual ­systematic
increase of repetitions, ­resistance and exercise
period.
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Owner’s Manual
Workout Guide
Working Out
Breathing
A workout begins in your mind’s eye. With concentration
and visualization you can approach your workout with
a positive, ­constructive attitude. A good pre-workout
mental routine is to sit and relax, so that you can focus
on what you are about to do and think about achieving
your end goal.
The most important part of breathing during exercise is,
quite simply, that you do it. Breathing in or out during the
actual ­performance is not dependent upon the ­direction
of air flow relative to exertion. It is, in fact, a mechanical
process that changes the position of your spine as your
rib cage moves. Here are some tips for breathing:
Warming Up
1) Be cautious when you are ­concentrating or
exerting effort. This is when you will probably
hold your breath. DO NOT hold your breath. Do
not exaggerate breathing. Depth of inhalation and
exhalation should be ­natural
for the ­situation.
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Xtreme® 2 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!
2) Allow breathing to occur, naturally,
don’t force it.
Cool Down
An essential part of the exercise routine is the cool
down. Gradually reduce the level of ­exercise intensity
so that blood does not ­accumulate in one muscle
group, but continues to circulate at a decreasing rate.
Remember to gradually move yourself into a relaxed
state.
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Owner’s Manual
The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-w-f) Time: About 20 Minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5 -10 reps without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
­resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one. Rest 30
to 45 seconds between sets. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in
the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Exercise
Sets
Reps
Chest
Back
Bench Press
1-2
10-15
Bent Over Row
1-2
10-15
Shoulders
Crossover Rear Deltoid Rows
1-2
10-15
Arms
Biceps Curl
1-2
10-15
Triceps Pushdown
1-2
10-15
Legs
Leg Extension
1-2
10-15
Trunk
Standing Low Back Extension
1-2
10-15
Seated Abdominal Crunch
1-2
10-15
Advanced General Conditioning
Frequency: 4 Days Per Week (M-t-th-f) Time: About 35-45 Minutes
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or have become
just plain bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing
muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that would allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Day 1 & 3
Day 2 & 4
Body Part
Exercise
Sets
Reps
Chest
Bench Press
1-3
10-12
Shoulders
Seated Shoulder Press
1-3
10-12
Arms
Triceps Pushdown
1-3
10-12
Biceps Curl
1-3
10-12
Legs
Leg Extension
1-3
10-12
Body Part
Exercise
Sets
Reps
Back
Bent Over Row
1-3
10-12
Seated Lat Pulldowns
1-3
10-12
Shoulders
Crossover Rear Deltoid Row
1-3
10-12
Arms
Biceps Curl
1-3
10-12
Reverse Curl
1-3
10-12
Standing Low Back Extension
1-3
10-12
Seated Abdominal Crunch
1-3
10-12
Trunk
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Owner’s Manual
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-t-th-f) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular­­benefits.
Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program ­training 2 days, resting
1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only 20-30 seconds
between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that would allow
you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3
DAY 2 & 4
Body Part
Exercise
Sets
Reps
Chest
Bench Press
1-3
12-15
Back
Bent Over Row
1-3
12-15
Shoulders
Crossover Rear Deltoid Rows
1-3
12-15
Arms
Biceps Curl
1-3
12-15
Triceps Extension
1-3
12-15
Body Part
Exercise
Sets
Reps
Legs
Leg Extension
1-3
12-15
Standing Hip Extension
1-3
12-15
Standing Hip Abduction
1-3
12-15
Standing Low Back Extension
1-3
10-12
Seated Abdominal Crunch
1-3
10-12
Trunk
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Owner’s Manual
Body Building
Frequency: 3 Days On, 1 Day Off Time: About 45-60 Minutes
Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each muscle group to
failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your
caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between each set
and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the ­muscle at the
point of full contraction, and resist the movement as you lower the weight. Move slowly on each rep. Use a pace that would allow you
to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each
set.
DAY 1
Body Part
Exercise
Sets
Reps
Chest
Bench Press
2-4
8-12
Chest Fly
2-4
8-12
Seated Shoulder Press
2-4
8-12
Crossover Rear Deltoid Row
2-4
8-12
Lateral Shoulder Raise
2-4
8-12
Shoulder Shrug
2-4
8-12
Body Part
Exercise
Sets
Reps
Back
Bent Over Row
2-4
8-12
Seated Lat Pulldowns
2-4
8-12
Biceps Curl
2-4
8-12
Reverse Curl
2-4
8-12
Triceps Pushdown
2-4
8-12
Triceps Extension
2-4
8-12
Body Part
Exercise
Sets
Reps
Legs
Squat
2-4
8-12
Leg Extension
2-4
8-12
Standing Hip Extension
2-4
8-12
Standing Low Back Extension
2-4
8-12
Seated Abdominal Crunch
2-4
8-12
Seated Oblique Abdominal Crunch
2-4
8-12
Shoulders
DAY 2
Arms
DAY 3
Trunk
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Owner’s Manual
Circuit Training– Anaerobic/Cardiovascular
Frequency: 2 -3 Times Per Week Time: About 20-45 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging r­ outine.
The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise
(less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add
an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add ­additional rounds of
Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart
rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Circuit 1
Circuit 2
Circuit 3
Body Part
Exercise
Reps
Chest
Bench Press
8-12
Legs
Squat
8-12
Back
Bent Over Row
8-12
Trunk
Seated Abdominal Crunch
8-12
Body Part
Exercise
Reps
Shoulders
Seated Shoulder Press
8-12
Legs
Leg Extensions
8-12
Back
Seated Lat Pulldowns
8-12
Trunk
Standing Low Back Extension
8-12
Arms
Biceps Curl
8-12
Body Part
Exercise
Reps
Shoulders
Shoulders
8-12
Arms
Arms
8-12
Trunk
Trunk
8-12
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Owner’s Manual
True Aerobic Circuit Training
Frequency: 2 -3 Times Per Week Time: About 20-60 Minutes
Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging
­routine. By returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat
as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next
exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional
rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each
rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.
Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place
or stair climbing.
Circuit 1
Circuit 2
Body Part
Exercise
Reps
Chest
Bench Press
8-12
Aerobic Exercise
30– 60 Seconds
Legs
Squat
Aerobic Exercise
30– 60 Seconds
Back
Bent Over Row
Aerobic Exercise
30– 60 Seconds
Trunk
Seated Abdominal Crunch
Aerobic Exercise
30– 60 Seconds
Body Part
Exercise
Reps
Shoulders
Seated Shoulder Press
8-12
Aerobic Exercise
30– 60 Seconds
Legs
Leg Extension
Aerobic Exercise
30– 60 Seconds
Back
Seated Lat Pulldowns
Aerobic Exercise
30– 60 Seconds
Trunk
Standing Low Back Extension
Aerobic Exercise
30– 60 Seconds
Arms
Biceps Curl
8-12
8-12
8-12
8-12
8-12
8-12
8-12
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Owner’s Manual
Strength Training
Frequency: 3 Days Per Week (M-w-f) Time: About 45-60 Minutes
This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you
have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques.
Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds
and decrease your reps to 5. Rest 60– 120 seconds between each set and exercise. Focus on proper form. Tighten the muscle
before you move, squeeze the muscle as you move, cramp the muscle at the point of full contraction, and resist the movement
as you lower the weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any
point in the rep. Count two seconds up and four seconds down and work to fatigue during each set.
Day 1
Body Part
Exercise
Sets
Reps
Chest
Bench Press
2-4
5-8
Chest Fly
2-4
5-8
Seated Shoulder Press
2-4
5-8
Crossover Rear Deltoid Row
2-4
5-8
Shoulder Shrug
2-4
5-8
Body Part
Exercise
Sets
Reps
Back
Bent Over Row
2-4
5-8
Seated Lat Pulldowns
2-4
5-8
Biceps Curl
2-4
5-8
Reverse Curl
2-4
5-8
Triceps Pushdown
2-4
5-8
Triceps Extension
2-4
5-8
Body Part
Exercise
Sets
Reps
Legs
Squat
2-4
5-8
Leg Extension
2-4
5-8
Standing Low Back Extension
2-4
8-12
Seated Abdominal Crunch
2-4
5-8
Shoulders
Day 2
Arms
Day 3
Trunk
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Owner’s Manual
Chest Exercises
Bench Press– Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid and triceps, located on the back
of the upper arm.
START
START
FINISH
FINISH
Position:
Seated – facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– wide position
Before you begin:
Remove Leg Extension and adjust seat height.
The pulleys should be in the wide position.
Key Points:
• Maintain a 90º angle between upper arms and
torso throughout exercise.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• Sit
and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing down
and wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a very
slight, comfortable, arch in lower
back.
ACTION
• Slowly
move elbows out,
simultaneously bending
arms, keeping forearms in
line with cables.
• Stop when upper arms are straight
out to the sides, level with shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position with arms straight to
front at shoulder width. Keep chest
muscles tightened.
Chest Fly– Shoulder Horizontal Adduction (Elbow Stabilized)
Muscles worked:
Emphasizes chest muscles (pectoralis
major). Involves front shoulder muscles
(anterior deltoid).
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– wide position
Before you begin:
Remove Leg Extension and adjust seat
height. The pulleys should be in the wide
position.
Key Points:
• Maintain 90º angle between upper arms
and torso throughout exercise.
• Limit range of motion so elbows do not
travel behind shoulders.
• Keep shoulderblades pinched together
and maintain good spinal alignment.
START
ACTION
• Sit
and grasp hand grips.
• Straighten arms to front.
• Be sure arms are directly in line
with cables, palms facing in and
wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a slight,
­comfortable, arch in lower back.
• Slowly
move arms inward, maintaining the elbows in a slightly
bent position throughout movement.
• Stop
when upper arms are straight
out in front, level with shoulders.
• Slowly
return to start position.
Keep chest muscles tightened
during motion.
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Owner’s Manual
Decline Bench Press– Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest
muscles (pectoralis major). Also
involves front shoulder muscles (anterior
deltoid) and triceps.
START
START
FINISH
FINISH
Position:
Seated (seat in lowest position)
facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– standard position
Before You Begin:
Remove Leg Extension and adjust seat to
lowest setting.
Key Points:
• Maintain 90º angle between upper arms and
torso at the bottom of the motion, and slightly
less than 90º at the top of the motion.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
ACTION
• S
it and grasp hand grips with
cable and grip positioned beneath
forearm.
• L ower arms 5-6 inches from standard bench press position.
• S
traighten arms to front.
• B
e sure arms are directly in line
with cables, palms facing down and
wrists straight.
• R
aise chest and pinch shoulderblades together. Keep a gentle arch
in lower back.
• S
lowly move elbows outward,
simultaneously bending arms,
keeping forearms in line with
cables at all times.
• Stop when upper arms are straight
out to sides, 10º below shoulders.
• Slowly press forward, moving
hands toward center. Return to
start position, arms straight at
shoulder width, hands just above
knees in line with cables. Keep
chest muscles tightened.
Incline Bench Press– Shoulder Horizontal Adduction (and Elbow Extension)
Muscles worked:
Chest muscles (pectoralis major), especially
upper ­portion. Also involves front shoulder
muscles (anterior deltoid) and triceps.
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– wide position
Before You Begin:
Remove Leg Extension and adjust
seat height.
Key Points:
• Upper arms will be 90º from sides of
torso at the bottom of movement and slightly
more than 90º from the front of torso at the top.
• Limit range of motion so elbows do not travel
behind shoulders.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• S
it and grasp hand grips.
• S
traighten arms to front.
• Raise arms 6-8 inches above
regular bench press position.
• K
eep arms in line with cables,
palms down, wrists straight.
• R
aise chest and pinch shoulderblades together. Keep a slight,
­comfortable, arch in lower back.
23
Owner’s Manual
ACTION
• S
lowly move elbows out, simultaneously bending arms. Keep forearms in line with cables.
• S
top when upper arms are out to
sides, 10º above shoulders.
• S
lowly press forward, moving
hands toward center. Return to
start position, with arms straight
to front at shoulder width and in
line with cables.
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
START
ACTION
• Grasp Hand Grips in both hands.
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
downward. At full extension,
hands should be level with your
hips, palms facing forward.
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
• Slowly press your arms forward
and downward, straightening
arms and moving your hands
together. Hands should be 5-6"
lower than standard Chest Fly
Finish position.
• Rotate your wrists and forearms
upward.
• Return to start position, slowly
bringing your arms in front of
you, just below chest level.
Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 60-90° angle between upper
arms and torso during exercise.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• To improve your pectoralis involvement,
pinch your shoulderblades together
throughout movement.
START
• Grasp Hand Grips in both hands.
• Press your arms forward and
upward, straightening arms ans
moving your hands together. Hands
should be 5–6" higher than the
standard Chest Fly start position..
• Do not lock your elbows.
• Raise chest, pinch shoulderblades
together, and maintain a slight,
comfortable arch in your lower
back.
24
Owner’s Manual
ACTION
• Open your arms into a wide,
“embrace” position, elbows
slightly bent. Press your forearms
upward. At full extension, your
elbows should be level with your
ears, palms facing forward.
• Rotate your wrists and
forearms upward.
• Return to Start position, slowly
bringing your arms in front of
you, just below chest level.
Shoulder Exercises
Reverse Fly– Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing– facing machine
Seat:
Removed
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Leg Extension. The pulleys should be in
the narrow position.
Key Points:
• Maintain a 90º angle between
upper arms and sides of torso
throughout exercise.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
START
• S
tand on platform.
• Grasp hand grips with palms
facing floor, arms nearly straight.
• Stand up straight and bend over
slightly from hips until arms are
in front of body at a 90º angle to
torso.
• Lift chest and pinch shoulderblades together.
ACTION
• M
aintaining the same slight bend
in arms, move elbows
out and back, keeping a 90º angle
between upper arms
and sides of torso.
• Move until elbows are slightly
behind shoulders, then
slowly reverse the motion,
keeping rear shoulder muscles
tightened.
Crossover Reverse Fly– Shoulder Horizontal Abduction (Elbows Stabilized)
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
• Remove 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 shoulderblades pinched together
and maintain good spinal alignment.
START
• S
tand on platform.
• Cross arms in front of body and grasp
hand grips (right grip in left hand and
vice versa) with palms facing floor
and arms nearly straight.
• Stand up straight and bend over
slightly from hips until arms are in
front of body at a 90º angle to torso.
• Lift chest and pinch shoulderblades
together.
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Owner’s Manual
ACTION
• M
aintaining same slight bend in
arms, move elbows out and back,
crossing cables as you pull arms
back.
• Keep a 90º angle between upper
arms and sides of
torso.
• Move until elbows are slightly
behind shoulders, then slowly
reverse motion keeping rear
shoulder muscles tightened.
Crossover Rear Deltoid Rows– Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Leg Extension and seat.
Center Cross Bar Pulleys should be
in narrow position.
Key Points:
• Maintain a 90º angle between upper arms
and sides of torso.
• Keep shoulderblades pinched together and
maintain good spinal alignment.
• To work one arm at a time, place nonworking hand on top of bench for additional stabilization.
START
ACTION
• S
tand on platform.
• Cross arms in front of body and
grasp hand grips (right grip in left
hand and vice versa) with palms
facing down and arms nearly
straight.
• Bend over slightly from hips (not
spine) and raise arms in front of
body, 90º to torso.
• Lift chest, stand up straight with
spine in good alignment and tighten
trunk ­muscles.
• A
llowing arms to bend as you go,
move elbows outward and backward keeping a 90º angle between
upper arms and sides of torso.
• A
lways point forearms in the
direction of cables.
• M
ove until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened during
entire motion.
Crossover High Rear Deltoid Rows– Elbow Flexion
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear portion of middle deltoids).
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Keep shoulderblades pinched together
and maintain good spinal alignment.
START
ACTION
• S
tand on platform, with knees
slightly bent.
• Cross arms and grab hand grips
with palms facing down, arms
straight (right hand on left hand
grip and vice versa).
• Stand up straight and slightly lean
back from hips.
• Lift chest and pinch shoulderblades together.
• A
llowing arms to bend as you
go, move elbows out and back
keeping a 90º angle between
upper arms and sides of torso.
• A
lways point forearms in direction
of cables.
• M
ove until elbows are slightly
behind shoulders, then slowly
reverse motion. Keep rear
shoulder muscles tightened.
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Owner’s Manual
Lateral Shoulder Raise– Shoulder Abduction (Elbows Stabilized)
Muscles worked:
ide shoulder muscles (middle
S
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
START
FINISH
Position:
Standing– facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame– use
squat straps
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• DO NOT swing arms upward or move
trunk.
START
ACTION
• S
tand on platform facing outward.
Grasp hand grips with palms facing
each other.
• Attain good spinal posture and bend
forward slightly at hip (15 to 20º) by
keeping spine straight and sticking
rear end out. Do not bend at waist.
• Let arms hang directly in line with
cables.
• Elevate shoulders slightly toward
back of head.
• R
aise arms out to sides to nearly
shoulder level.
• Keep side of arm/elbow facing out/
up throughout movement.
• Slowly bring arms into start position without relaxing.
Seated Forearm Lateral Shoulder Raise– Elbows Stabilized
Muscles worked:
Side shoulder muscles (middle
deltoids), top muscle of rotator cuff
(supraspinatus) and upper trapezius
muscles.
START
FINISH
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.
START
• S
lide hand grips over forearms
until grip is cradled in elbow.
• Let upper arms hang in line with
cables and bend elbows 90º.
• Elevate shoulders slightly toward
the back of your head.
• Raise chest and pinch shoulderblades together.
• M
aintain a slight, ­comfortable,
arch in lower back.
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Owner’s Manual
ACTION
• R
aise arms out to sides to almost
shoulder level.
• Keep side of forearms/elbows
facing out/up throughout movement.
• Slowly bring arms to start
position without relaxing.
Front Shoulder Raise– Shoulder Flexion (Elbow Stabilized)
Muscles worked:
Front part of shoulder muscles (front
­deltoids) and front part of middle deltoids.
START
FINISH
Position:
Standing– facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat. Use platform pulleys.
Key Points:
• Keep chest lifted and abdominals tightened
throughout entire motion and maintain
good spinal alignment.
• Do not increase arch in lower back while
lifting arms.
START
ACTION
• S
tand on platform facing outward
with knees slightly bent. You may
want to lean back against bench.
• K
eep chest up, ads tight and maintain a slight arch in
lower back.
• G
rasp hand grips with palms
facing machine and arms straight
at sides.
• A
rms may be moved alternately or
together.
• K
eeping arms straight, move them
forward, then up to shoulder
height.
• S
lowly return arms beside
torso and repeat.
Seated Shoulder Press– Shoulder Adduction (and Elbow Extension)
Muscles worked:
Front portion of shoulder muscles
(front ­deltoids and front part of middle
deltoids), upper back muscles (upper
trapezius), and triceps.
START
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– wide position
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Keep abdominals tight throughout entire
motion and maintain good spinal alignment.
• Do not let the arch increase in the lower
back while pressing up.
START
• S
it facing outward, knees bent and
feet flat on floor.
• Keep chest up, abs tight and maintain a slight arch in
lower back.
• G
rasp hand grips with palms
facing away from machine.
• R
aise hand grips to just above
shoulder level, keeping palms
facing forward.
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Owner’s Manual
ACTION
• S
traighten arms overhead,
focusing on moving elbows up
and in toward head.
• S
lowly return to starting position
keeping tension in front shoulder
muscles.
Shoulder Rotator Cuff– Internal Rotation
Muscles worked:
START
Front rotator cuff muscle
(subscapularis).
FINISH
Position:
Standing– facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar -wide position
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Motion should be slow and controlled.
• Do not rotate spine to get
additional range of motion. Try for pure
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick a resistance that you can perform
12-15 perfect reps.
• S
tand on platform with one
side toward machine. Maintain
good spinal alignment.
• Grasp hand grip with arm closest to
machine and draw upper arm into
side, keeping elbow bent 90º.
• Distance yourself from tower to
eliminate slack in cable.
• Use very light resistance.
ACTION
• R
otate forearm toward abdomen,
keeping elbow by side.
• S
lowly return to start position.
Shoulder Rotator Cuff– External Rotation
Muscles worked:
Rear portion of rotator cuff (infraspinatus,
teres minor muscles).
START
FINISH
Position:
Standing– facing left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– wide position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Motion should be slow and controlled.
• Do not rotate spine to get additional
range of motion. Try for pure external
rotation of shoulder joint. More is not
better!
• Use light resistance only. Pick a
resistance that allows you to perform
12-15 reps.
START
• S
tand on platform with one
side toward machine. Maintain good
spinal alignment.
• U
sing arm furthest from rods, reach
across body, grasp hand grip nearest
you and draw arm back into side.
Keep elbow bent 90º.
• A
llow forearm to rest against
abdomen and elbow against side,
taking out some of the slack or in
cables.
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Owner’s Manual
ACTION
• R
otate forearm away from abdomen
and out to side, keeping elbow/upper
arm by side.
• Slowly return to start position.
Shoulder Extension– Elbows Stabilized
Muscles worked:
START
Upper back (latissimus dorsi, teres major,
rear deltoid muscles), muscles between
shoulderblades (middle trapezius,
rhomboid muscles) and triceps.
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not lose spinal alignment, keep
chest lifted.
• Keep lats tightened throughout
entire motion.
• Release shoulderblades at end of
each rep. Initiate new rep by retracting
shoulderblades.
START
ACTION
• S
tand on platform, facing
machine, knees slightly bent, feet
flat on floor.
• Grasp hand grips with palms
facing floor.
• Tighten trunk muscles to stabilize
spine while maintaining a slight
arch in lower back.
• I nitiate by pinching shoulderblades
together.
• C
ontinue movement by moving
hands in an arc, down and back
toward hips.
• S
lowly return to start position.
Shoulder Shrug– Scapular Elevation
Muscles worked:
Upper trapezius and associated smaller muscles
of region.
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension and seat.
Key Points:
• Do not bend neck backward or forward while
raising shoulders.
• Do not slouch upon lowering shoulders.
• Keep spine in good alignment through entire
motion.
• Make sure both shoulders raise evenly.
• For variation, bend forward slightly from hips, not
spine.
START
• S
tand on platform facing machine.
• R
each down and grasp hand grips
with palms facing away.
• L et arms hang, extending toward
pulleys.
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Owner’s Manual
ACTION
• R
aise shoulders toward back of
head, making sure neck/head
does not move.
• Slowly reverse motion, keeping
upper trapezius muscles tight.
Scapular Protraction– Elbows Stabilized
Muscles worked:
Serratus anterior muscles, the muscles
on the side of the rib cage.
START
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Leg Extension and adjust seat height.
Key Points:
• Maintain a 90º angle between upper arms
and torso throughout the exercise.
• Keep elbows straight.
• Do not slouch forward in the upper spine to
further the motion. Maintain
a very slight arch in lower back
at all times.
START
• S
it grasp hand grips.
• Lie head back on bench and
­straighten arms to front.
• Be sure arms are in line with cables,
palms facing down and wrists
straight.
• Raise chest and pinch shoulderblades. Maintain a slight,
­comfortable, arch in lower back.
ACTION
• K
eeping arms straight and pointing in
the same direction of cables, slowly
move shoulderblades forward off
bench.
• Slowly return to start position.
• Movement is subtle and only occurs
in shoulder.
Scapular Depression
Muscles worked:
evelops lower trapezius
D
muscles, which stabilize and
move shoulderblades.
START
FINISH
Position:
Seated– facing outward
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and adjust seat
height.
Key Points:
• Do not lose spinal alignment,
keep chest lifted.
START
• S
it facing outward, knees bent, feet
flat on floor.
• Grasp 50” Bent Lat Bar.
• Tighten trunk muscles to stabilize
spine while maintaining a slight arch
in lower back.
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Owner’s Manual
ACTION
• K
eeping arms straight, slide shoulderblades toward hips.
• When shoulderblades are fully
depressed, slowly return to start
position.
• Movement is subtle and only occurs
in shoulder.
Back Exercises
Good Morning
Muscles worked:
START
Latissimus Dorsi; Teres Major;
Rear Deltoids
FINISH
Position:
Standing—facing outward
Accessory:
Handgrips or optional Squat Bar
(Squat Bar shown in photos)
Pulleys:
Squat Pulley Frame
Leg Extension:
START
Removed
Success Tips
• Keep your chest lifted, spine aligned, abs
tight and your back flat with no arch.
• Lift with your legs, not lower back or
arms.
• Use a light resistance for this movement.
• Lift your head, keep your knees bent and
feet on Standing Platform.
• Grasp the handgrips (or Squat
Bar) with your palms facing
downward.
• Keep your legs bent slightly.
• Bend over, approximately 90˚
from your hips (not your waist).
ACTION
• Initiate the movement by pushing
your hips forward.
• Slowly move your trunk until
you are in the standing position.
Back should be tightened when
reaching upright position.
• Slowly return to the start position
without relaxing tension in your
legs.
Standing Low Back Extension– with Hip Extension
Muscles worked:
Muscles in lower back (erector spinae, deep
spinal muscles), lower back muscles, gluteus
maximus and hamstrings.
START
START
FINISH
FINISH
Position:
Standing– facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame– standard position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep chest lifted and a very slight arch in
lower back at all times.
• Move from hips only, not waist. Do not
increase or decrease the arch in lower back
during the movement.
START
• S
tand facing out.
• Slide hand grips up over fore­arms to
elbows.
• Bend knees comfortably, cross arms
in front of chest and pull hand grips
tightly to chest.
• Lift chest, tighten trunk muscles
and arch lower back slightly. Pinch
shoulderblades together slightly.
• Lean forward from hips, slightly
letting out tension in the cables.
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Owner’s Manual
ACTION
• K
eep chest lifted, move entire
torso up as a unit by pivoting at
hips.
• Slowly return to start position
without slouching or changing
spinal alignment.
Standing Shoulder Pullover– with Bent Lat Bar (Elbows Stabilized)
Muscles worked:
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles) and triceps.
START
FINISH
Position:
Standing– facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout
entire motion.
• Release shoulderblades at end of each rep.
Initiate new rep by depressing shoulderblades.
START
• S
tand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
50” Bent Lat Bar, palms facing
down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
ACTION
• M
ove hands in an arc down
toward legs.
• E nd with arms by sides,
pressing shoulderblades down,
completely tightening lats.
• C
ontrol the return to start position by slowly moving arms
overhead and ­releasing shoulderblades.
Standing Shoulder Pullover– with Hand Grips (Elbows Stabilized)
Muscles worked:
START
FINISH
Upper back (latissimus dorsi, teres major,
rear deltoid muscles). Also involves chest
(pectoralis major muscles)and triceps.
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
START
Before You Begin:
Remove Seat and Leg Extension:
Key Points:
• Do not lose spinal alignment. Relax neck,
keep chest lifted, abs tight and maintain
a very slight arch in lower back.
• Keep lats tightened throughout entire
motion.
• Release shoulderblades at end of each rep.
Initiate new rep by depressing shoulderblades.
• S
tand on platform.
• Keep knees slightly bent and feet
flat on platform.
• Extend arms overhead and grasp
Hand Grips, palms facing down.
• Tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
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Owner’s Manual
ACTION
• M
ove hands in an arc down
toward legs.
• E nd with arms by sides,
pressing shoulderblades down,
completely tightening lats.
• C
ontrol the return to start position by slowly moving arms
overhead and ­releasing shoulderblades.
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.
START
FINISH
Position:
Seated– facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Do not lose spinal alignment.
• Keep lats tightened throughout entire
motion.
START
• G
rasp 50” Bent Lat Bar, palms
facing down, and sit facing
machine.
• Position thighs under pulleys.
Sit upright with arms extending
up. You may position hips under
pulleys, but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and slight
arch in lower back.
ACTION
• P
ull shoulderblades down and
together while drawing elbows
down to front, and then in,
toward sides of body.
• A
t end of motion, arms should be
near (not touching) sides, shoulderblades fully depressed toward hips,
and forearms in line with cables
(not forward).
• S
lowly return to start position. Allow
arms and shoulderblades to move
up, w/o relaxing muscles.
Narrow Pulldowns with Hand Grips– Shoulder Extension (with Elbow Flexion)
Muscles worked:
L atissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
START
FINISH
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.
START
• G
rasp Hand Grips, palms facing
each other, and sit facing
machine.
• Position thighs under pulleys and
sit upright with arms extending
up. You may position hips under
pulleys but you must lean back
slightly from the hips.
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
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Owner’s Manual
ACTION
• P
ull shoulderblades down and
together while drawing elbows
down and then in, toward sides of
body.
• A
t end of motion, arms should be
near (not touching) sides, shoulderblades fully depressed toward
hips and forearms in line with
cables (not forward).
• S
lowly return to start position.
Allow arms and shoulderblades
to move up fully, without relaxing
muscles.
Bent Over Row
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid, which make up the large pulling
muscles of upper back. Also involves
biceps group.
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
START
• S
tand on platform. Reach down
and grasp hand grips, palms
facing each other.
• Let arms extend in direction
of pulleys.
• K
eep back flat and knees bent.
ACTION
• M
ove elbows back as you
bring hand grips to a point below
chest.
• Slowly reverse motion. Keep knees
bent and back flat.
Crossover Bent Over Row
Muscles worked:
Back portion of shoulder muscles (rear
deltoids, rear part of middle deltoids).
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not bend neck backward or forward
while raising bar.
• Do not slouch when lowering
hand grips.
• Keep spine in good alignment through
entire motion.
START
• S
tand on platform.
• Cross arms and reach down and
grasp hand grips, palms facing
back (left grip in right hand and
vice versa).
• Let arms extend in direction
of pulleys.
• K
eep back flat and knees bent.
35
Owner’s Manual
ACTION
• M
ove elbows back as you bring
hand grips to a point below
chest.
• Slowly reverse motion. Keep
knees bent and back flat.
Reverse Grip Pulldown with Lat Bar
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• 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.
START
• Grasp the Lat Pulldown Bar,
keeping your hands at shoulder
width 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.
ACTION
• Initiate the movement by pulling
your shoulderblades 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.
Reverse Grip Pulldowns– Lat Tower– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear deltoid.
Also involves biceps group.
START
START
FINISH
FINISH
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.
START
• G
rasp hand grips with an underhand
grip, at a comfortable width, then sit
on seat.
• Position thighs under pulleys and sit
upright with arms extending up. You
may position hips under pulleys but
you must lean back slightly from the
hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight, and a slight
arch in lower back.
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Owner’s Manual
ACTION
• P
ull shoulderblades down
and together while ­drawing elbows
down to sides, then in, toward body.
• A
t end of motion, arms should be
drawn near sides (although may not
be touching sides), shoulderblades
fully depressed towards hips and
forearms in line with direction of
cables.
• S
lowly return to start position
allowing arms and shoulderblades
to move up, without relaxing
muscles.
Crossover Wide Pulldowns– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves pectoralis major and
triceps.
START
START
FINISH
FINISH
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.
• Do not lean backward as you pull.
START
• C
ross arms, then grasp hand grips
with palms facing forward (right
grip in left hand and vice versa). Sit
on seat.
• Position thighs under pulleys and sit
up with arms extending upward. You
may position hips under pulleys but
you must lean back from hips (not
waist).
• Maintain good spinal alignment,
chest up, abs tight and a slight arch
in lower back.
ACTION
• P
ull shoulderblades down and
together while ­drawing elbows
out, away from sides.
• A
t end of motion, arms should be
drawn away from sides, shoulderblades fully depressed toward
hips, and forearms in line with
direction of cables.
• S
lowly return to start position.
Allow arms and shoulderblades
to move fully up, without relaxing
muscles.
Crossover Narrow Pulldowns– Shoulder Extension (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
START
FINISH
FINISH
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.
START
• C
ross arms, then grasp hand grips
with palms facing each other (left
grip in right hand and vice versa).
Sit on seat.
• Position thighs under pulleys and
sit up with arms extending upward.
You may position hips under pulleys
but you must lean back from hips
(not waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
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Owner’s Manual
ACTION
• P
ull shoulderblades down and
together while ­drawing elbows down
to sides, and then in, toward body.
• A
t end of motion, arms should be
drawn near sides (although not
touching sides), shoulderblades fully
depressed toward hips and forearms
up, in line with cables.
• S
lowly return to start position
allowing arms and shoulderblades
to move fully up, without relaxing
muscles.
Pulldowns—Shoulder Adduction (with elbow flexion)
Muscles worked:
Latissimus Dorsi; Teres Major;
Rear Deltoids; Biceps
START
FINISH
Position:
Seated—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
START
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• To determine the appropriate grip width
for you, hold your arms straight out to
your sides at shoulder height. Bend your
elbows approximately 90°. Hands should
be no wider apart than your elbows.
• Keep your spine aligned, abs tight and a
slight arch in your lower back.
• Grasp the Lat Pulldown Bar
with an overhanded grip (palms
facing the floor), at the grip width
determined by following the
directions in the Success Tips.
• Keep your arms extended and
muscles relaxed and ready.
ACTION
• Initiate movement by pulling
shoulderblades together while
simultaneously drawing elbows
down and inward.
• The Lat Pulldown Bar may not
touch your chest. At the end of
the motion, arms should be near
your sides, shoulderblades fully
depressed.
• Keep forearms in line with
the Cables.
• Slowly return to start position.
Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)
Muscles worked:
START
FINISH
Latissimus Dorsi; Teres Major; Rear
Deltoids; Lower Trapezius; Biceps
Position:
Standing—facing machine
Accessory:
Lat Pulldown Bar
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your lats tightened throughout the
entire motion.
• Keep your chest lifted and maintain
spinal alignment, keeping a very slight
arch in your lower back.
• Release your shoulderblades at the end
of each rep. Initiate each new rep by
depressing your shoulderblades.
• Keep your elbows nearly straight (do not
lock elbows) throughout exercise.
START
• Grasp the Lat Pulldown Bar with
your palms facing down.
• Step back slightly, making sure
that there is enough movement
in the cable to complete your
sfull range of motion with
this exercise.
• Bend slightly from hips, lift
chest and tighten your abs to
stabilize spine.
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Owner’s Manual
ACTION
• Initiate the movement by
lowering your shoulder
blades, bringing them down
and together.
• Keep your arms straight, moving
your hands downward in an arc
and slowly in toward your thighs.
• Slowly return to the start position
without relaxing
muscle tension.
Seated Lat Pulldowns– Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
FINISH
Position:
Seated– facing machine
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• Maintain good spinal alignment, chest
lifted, abs tight and a slight arch in lower
back.
• Keep lats tightened throughout entire
motion.
• Do not let grips touch chest.
START
• H
old arms out to sides at shoulder
height. Bend elbows 90º, hands
slightly less than elbow width.
• Grasp hand grips at same width as
above, then sit down with
arms extending upward.
• You may position hips under pulleys
but only lean back slightly from hips
(not the waist).
ACTION
• Pull shoulderblades down
and together while drawing elbows
down to sides, then in, toward trunk.
• A
t end of motion, arms should be
drawn near sides (not touching
sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
• S
lowly return to start position. Allow
arms and shoulderblades to move
up, w/o relaxing muscles.
Seated Wide Lat Pulldowns– Shoulder Adduction (with Elbow Flexion)
Muscles worked:
Latissimus dorsi, teres major and rear
deltoid. Also involves biceps group.
START
FINISH
Position:
Seated– facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension
Key Points:
• 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.
START
• G
rasp 50” Bent Lat Bar at a
comfortable, wide grip, then sit
with arms extending up.
• You may position hips under pulleys
but you must lean back slightly
from hips (not the waist).
• Maintain good spinal alignment,
chest lifted, abs tight and a slight
arch in lower back.
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Owner’s Manual
ACTION
• P
ull shoulderblades down
and together while drawing elbows
down to sides, then in, toward trunk.
• 50” Bent Lat Bar may not touch
chest, but, at end of motion, arms
should be drawn near sides (not
touching sides), shoulderblades fully
depressed toward hips and forearms
up in line with cables.
• Slowly return to start position,
Allow arms and shoulderblades to
move fully upward, without relaxing
muscles.
39
Arm Exercises
Triceps Pushdown– Elbow Extension
Muscles worked:
START
Triceps
FINISH
Position:
Standing– facing 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 and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain a very slight
arch in the lower back.
START
ACTION
• S
tand on platform.
• Grasp hand grips at shoulder width,
palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabilize spine. Maintain a slight arch in
lower back.
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Triceps Hammer Pushdown– Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted and abs tight. Maintain slight arch
in lower back.
START
ACTION
• S
tand on platform.
• Grasp hand grips at shoulder width,
with grips in vertical hammer position.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over slightly from hips, so
shoulders are directly over hands.
Lift chest and tighten abs to stabilize spine. Maintain a slight arch in
lower back.
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
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Owner’s Manual
Triceps Pushdown– with Bent Lat Bar(Elbow Extension)
Muscles worked:
START
START
Triceps
FINISH
FINISH
Position:
Standing– facing machine
Accessory:
50” Bent Lat Bar
Pulleys:
Lat Tower
Before You Begin:
Remove Leg Extension and Seat
Key Points:
• Keep upper arms motionless.
• Keep wrists straight.
• Tighten triceps throughout exercise and
control motion on the way up.
• Maintain good posture by keeping chest
lifted, abs tight. Maintain a very slight arch
in lower back.
START
ACTION
• S
tand on platform.
• Grasp 50” Bent Lat Bar at shoulder
width, palms down.
• Bring arms down to sides, elbows
straight. This is Start Position.
• Bend over from hips, so shoulders
are over hands. Lift chest and
tighten abs to stabilize spine while
maintaining a slight arch in lower
back.
• K
eep upper arms stationary and
elbows next to sides of torso.
Slowly allow elbows to bend,
moving hands in arcing motion
away from legs and up.
• Stop at 90º.
• Think about tightening triceps.
Slowly reverse arcing motion and
straighten arms fully.
Single Arm Pushdown—Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Standing—facing machine
Accessory:
Hand Grips
Pulleys:
Lat Cross Bars
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.
• Keep your knees bent and feet on
Standing Platform.
START
ACTION
• Grasp one Hand Grip, palm
facing downward.
• Stand approximately 1-2 feet
from Lat Tower (adjust for
comfort), but keeping feet on
Standing Platform.
• Bring your arm in front of you,
Hand Grip at chest level.
• Bend over slightly from hips, so
that your shoulder is directly
over your hand.
• Keeping your upper arm
stationary, elbow next to trunk,
slowly push your arm downward
in a gentle arc until your hand is
near top of the thigh.
• Keeping your triceps tightened,
slowly reverse the arcing motion,
bringing the Hand Grip back to
the start position.
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Owner’s Manual
Triceps Extension– Elbow Extension
Muscles worked:
Triceps
START
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
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.
START
ACTION
• B
end knees and place feet
flat on floor.
• Reach behind and grasp one or
both of the hand grips, palms
facing away.
• Keep elbows above shoulders,
directly in line with cables, palms
facing out, wrists straight.
• Raise chest and pinch shoulderblades together. Maintain a slight,
comfortable, arch in lower back.
• K
eep upper arm stationary. Slowly
straighten elbows allowing hands
to move in arcing motion above
head.
• S
lowly reverse arcing motion until
elbows are bent again.
Cross Triceps Extension
Muscles worked:
START
FINISH
Triceps
Position:
Seated– facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep upper arm motionless.
• Keep wrist straight.
• Tighten triceps throughout
exercise and control motion
on the way down.
• Keep knees bent and feet flat
on floor.
START
• R
each over shoulder and grasp a hand
grip. Using the Hammer Grip, bend
elbow until hand is in front of chest,
palm down.
• Lay head back against bench and
­straighten arm to front.
• W
ith free hand, lightly grasp back of arm
near elbow, to stabilize working arm.
• R
aise chest and pinch shoulderblades
together. Maintain a slight arch in lower
back.
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Owner’s Manual
ACTION
• K
eep upper arm stationary. Bend
elbow, moving hand in arcing
motion across chest.
• S
top motion when arm is straight,
then slowly reverse arc motion
until elbow is back in start position.
Hammer Triceps Extension– Elbow Extension
Muscles worked:
Triceps
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar– narrow position
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 the motion
on the way down.
START
• B
end knees. Place feet flat
on platform.
• R
each behind and grasp one
or both of the hand grips in the
vertical hammer grip position.
• K
eep elbows above shoulders,
directly in line with cables, palms
facing down, wrists straight.
• R
aise chest and pinch shoulderblades
together. Maintain a slight, comfortable, arch in lower back.
ACTION
• K
eep upper arm stationary. Slowly
straighten elbows, allowing hands
to move in arching motion above
head.
• Slowly reverse arcing motion until
elbows are bent again.
“Rope” Pushdown—Elbow Extension
Muscles worked:
START
FINISH
Triceps
Position:
Standing—facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your upper arms motionless and
your wrists straight.
• Keep your chest lifted, abs tight and
maintain a slight arch in lower back.
• Tighten the triceps throughout the
exercise, using controlled motion.
START
• Distance yourself from the Lat Tower,
but keep your feet on the Standing
Platform.
• Cross your arms and grasp the Hand
Grips (right Grip in left hand and vice
versa), using the hammer grip position.
• Bring hands toward each other, in front
of you, until they are positioned as if
grabbing a rope.
• Keep your elbows bent, upper arms at
your sides.
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Owner’s Manual
ACTION
• Keeping your upper arms
stationary, elbows next to trunk,
slowly straighten your arms
downward, in a gentle arc,
until hands are near tops of
your thighs, hands and elbows
straightened and directly in line
with shoulders.
• Keeping your triceps tightened,
slowly reverse the arcing motion
and bring the Hand Grips back to
the start position.
Triceps Kickback
Muscles worked:
Triceps
START
START
FINISH
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout entire motion.
• Tighten triceps throughout exercise and
control motion.
• Keep palms facing upward.
START
• S
tand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm
on the horizontal bar and grasp
a hand grip with free hand, palm
­facing backward.
• Draw elbow back so upper arm is
beside body, elbow bent approximately 90º.
ACTION
• S
traighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Hammer Triceps Kickback
Muscles worked:
Triceps
START
START
FINISH
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Center Cross Bar– narrow position
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Maintain spinal alignment.
• Keep arm at side and wrist straight
throughout motion.
• Tighten triceps throughout exercise and
control motion.
• Maintain Hammer Grip throughout exercise.
START
• S
tand on platform.
• Keep chest lifted and maintain a
slight arch in lower back.
• Support yourself with one arm on
horizontal bar and grasp a hand
grip in the vertical hammer grip
position with free hand, palm
­facing in.
• Draw elbow back so upper arm
is beside body and elbow bent
approximately 90º.
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Owner’s Manual
ACTION
• S
traighten elbow while keeping
upper arm completely still.
• When arm is straight, slowly return
to start position.
Resisted Dip– Elbow Extension
Muscles worked:
START
START
Triceps
FINISH
FINISH
Position:
Standing– facing outward
Accessory:
Hand Grips
Pulleys:
Lat Tower
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Keep back straight and knees
slightly bent.
• Keep the abdominals tight throughout
the entire motion and maintain good
spinal alignment.
START
ACTION
• S
tand on the platform facing away
from machine. Reach back and
grab hand grips with thumbs on
inside toward body.
• C
able should be between arm and
body.
• U
pper arms should be at a 90º
angle from torso.
• S
traighten arms down, focusing on
moving elbows down and inward
toward hips.
• Slowly return to start position
keeping tension in back shoulder
muscles.
Biceps Curl– Elbow Flexion (in Supination)
Muscles worked:
Biceps
START
START
FINISH
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
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
• S
tand on platform.
• B
end down and grasp hand grips
with palms forward.
• S
tand with upper arms by sides.
Lift chest, tighten abs and maintain a slight arch in lower back.
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Owner’s Manual
ACTION
• C
url hand grips forward, then up,
and then in toward shoulders
while keeping elbows at sides and
upper arms completely still.
• S
lowly lower to start position
by performing the same arcing
motion.
Standing Biceps Curl—Elbow Flexion (in supination)
START
Muscles worked:
FINISH
Biceps
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on
Standing Platform.
• Keep your chest lifted, abs tight and a
very slight arch in your lower back.
• Keep your elbows at your sides and your
wrists straight.
START
ACTION
• Reach down and grasp the Hand
Grips, palms facing forward.
• Straighten, keeping your arms by
your sides, elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
start position.
Hammer Biceps Curl—Elbow Flexion (in supination)
Muscles worked:
START
FINISH
Biceps; Brachialis; Brachioradialis
Position:
Standing—facing outward
Accessory:
Hand Grips in “Hammer” Hold (see Page 10)
Pulleys:
Squat Pulley Frame
Leg Extension:
Removed
Success Tips
• Keep your knees bent and feet on the
Standing Platform
• Keep your chest lifted, shoulders pinched
together, and a very slight arch in your
lower back.
• Keep your upper arms and shoulders
motionless and your wrists straight.
START
ACTION
• Reach down and grasp the Hand
Grips using the Hammer hold.
Press your upper arms into your
sides and bend your elbows until
they are at 90˚ angles.
• Straighten your spine, keeping
your upper arms by your sides,
elbows loose.
• Keeping your upper arms
stationary and your elbows at
your sides, slowly curl the Hand
Grips forward, then upward and
in towards your shoulders.
• Slowly reverse the arcing motion
bringing your hands back to the
start position.
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Owner’s Manual
Concentration Biceps Curl– Elbow Flexion (in Supination)
Muscles worked:
START
Biceps
FINISH
Position:
Standing– right or left side facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep elbow pointing toward floor
at all times.
• Keep wrist straight.
• Bend at hips, not at the waist.
• Keep back straight, chest up
and maintain a very slight arch in lower
back.
• S
tand on platform, one side
toward machine.
• With hand closest to Power Rod­®
resistance rods­, grasp hand grip.
• K
eeping back straight, bend at
hips and knees, until trunk is
parallel to floor. Place uninvolved
hand on thigh to help stabilize.
ACTION
• C
url hand grip away from cable,
then up toward shoulder while
keeping upper arm completely
motionless and elbow pointing
toward the floor at all times.
• S
lowly return to start position
performing the same arc of
motion.
Reverse Curl– Elbow Flexion (in Pronation)
Muscles worked:
eep arm muscle(brachialis).
D
Also the front forearm muscle (brachioradialis) and biceps.
START
FINISH
Position:
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
• S
tand on platform.
• Bend down and grasp hand grips
with palms facing
backward.
• Stand with arms by sides.
• Lift chest, tighten abs and maintain
slight arch in lower back.
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Owner’s Manual
ACTION
• K
eeping 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.
Barbell Biceps Curl– Elbow Extension
Muscles worked:
START
Biceps
FINISH
Position:
Standing– facing machine
Accessory:
Handgrips or optional Squat Barwith squat
straps
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
START
Key Points:
• Keep elbows at sides.
• Keep wrists straight.
• Keep trunk muscles tight and maintain a
very slight arch in lower back.
• S
tand on platform.
• B
end down and grasp squat bar
with palms facing forward.
• S
tand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
slight arch in lower back.
ACTION
• C
url squat bar forward, then up,
and then in toward shoulders
while keeping elbows at sides and
upper arms completely still.
• S
lowly lower to start position by
performing same arcing motion.
Reverse Barbell Biceps Curl– Elbow Extension
Muscles worked:
Biceps
START
FINISH
Position:
Standing– facing machine
Accessory:
Handgrips or optional Squat Barwith
squat straps
Pulleys:
Squat Pulley Frame
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
• S
tand on platform.
• B
end down and grasp squat bar
with palms facing down.
• S
tand with upper arms by sides
(although not pressed tightly). Lift
chest, tighten abs and maintain a
very slight arch in lower back.
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Owner’s Manual
ACTION
• C
url wrists back to bring squat
bar forward, then up, and then in
toward shoulders while keeping
elbows at sides and upper arms
completely still.
• S
lowly lower to start position by
performing same arcing motion.
Seated Biceps Curl– Elbow Flexion (in Supination)
Muscles worked:
START
Biceps
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
START
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight arch in
lower back.
• G
rasp hand grips, arms at sides
with forearms near thighs.
• Maintain correct spinal
alignment.
ACTION
• C
url forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.
Seated Biceps Hammer Curl– Elbow Flexion
Muscles worked:
Biceps muscles and brachioradialis.
START
FINISH
Position:
Seated– facing outward
Accessory:
Hand Grips in “Hammer Grip”
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Leg Extension
Key Points:
• Do not rock upper body while bending
elbow.
• Keep wrists straight.
• Keep chest lifted, trunk muscles tight
and maintain a very slight
arch in lower back.
START
• G
rasp hand grips in vertical
hammer grip position, arms at
sides, forearms near thighs.
• Maintain correct spinal
alignment.
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Owner’s Manual
ACTION
• C
url forearms toward upper arms,
keeping upper arms completely
still.
• Slowly return to start position
without relaxing biceps.
Arm Opposition Push-Pull
Muscles worked:
START
Biceps; Brachialis; Brachioradialis
FINISH
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Squat Pulley Frame
Leg Extension:
Removed
START
Success Tips
• Lift your chest and keep your
knees slightly bent and feet on
Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Squat Cable.
Alternate sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Squat
Cable in an underhand grip.
• Straighten the Squat Cable arm
and bend the Lat Cable arm at a
90° angle from your upper arm.
ACTION
• Slowly raise the Squat Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to each
other.
• Slowly reverse, returning to start
position.
Upper Body Opposition Push-Pull
Muscles worked:
Middle Deltoids; Supraspinatus;
Trapezius; Biceps; Abs
START
FINISH
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Lat Cross Bar and Center Cross Bar
Leg Extension:
Removed
Success Tips
• Lift your chest and keep your knees bent
and feet on Standing Platform.
• For this exercise, one Hand Grip is
attached to a Lat Cable and one Hand
Grip is attached to a Rod Cable. Alternate
sides to build muscle evenly.
• Keep your upper body motionless, elbows
at your sides and your wrists straight.
• Keep your trunk muscles tight and
maintain a slight arch in lower back.
START
• Grasp the Hand Grips, keeping
the one attached to the Lat
Tower in an overhand grip and
the one attached to the Rod
Cable in an underhand grip.
• Bend your forearms at a 90°
angle from your upper arms,
which should be at 90° angles
from your torso.
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Owner’s Manual
ACTION
• Slowly raise the Rod Cable arm
while simultaneously lowering
the Lat Cable arm, until each
arm has reached full possible
extension in opposition to
each other.
• Slowly reverse, returning to
start position.
Wrist Extension
Muscles worked:
Back and top parts of forearms.
START
START
FINISH
FINISH
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 time to make it easier to focus
and isolate the back of forearms,
or perform it with both arms
simultaneously to save time.
START
• S
tand on platform, knees slightly
bent.
• G
rasp hand grips, palms facing
down. Rest mid-forearms
against sides with elbows flared
out.
• R
aise chest, tighten trunk
muscles and maintain a slight
arch in lower back.
ACTION
• S
lowly curl back of fists toward
forearms.
• Slowly return to start position.
Wrist Curl– with Wrist Flexion
Muscles worked:
Front part of forearms. Also increases
the strength of grip and isometrically
challenges biceps.
START
START
FINISH
FINISH
Position:
Standing– facing machine
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame Removed
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Move slowly and keep tension in front of
forearm at all times.
• Do not increase or decrease bend in
arms, perform the entire motion at wrist.
• Do not rock body. Keep chest lifted, abs
tight and maintain a slight arch in lower
back.
START
• S
tand on platform.
• B
end down and grasp hand grips,
palms facing forward, fingertips
down.
• S
tand with upper arms and elbows
by sides.
• L ift chest, tighten trunk muscles and
maintain a slight arch in lower back.
• B
end arms 90º, palms up. Hold position throughout entire exercise.
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ACTION
• S
lowly curl fists towards front of
forearms.
• Keeping forearms still, slowly let
fists return to start position.
Abdominal Exercises
Trunk Rotation
Muscles worked:
ost of trunk muscles. Note: rotation is limited
M
in the spine and should be performed
with minimal resistance, in proper alignment.
START
START
FINISH
FINISH
Position:
Seated, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar– standard position
Before You Begin:
START
Remove Leg Extension
Key Points:
Failure to perform this exercise correctly
could result in injury. Use only low
weight rods.
• Keep chest lifted and maintain good spinal
alignment with a slight arch in lower back.
• Keep hands centered in front of middle of
chest and shoulderblades pinched together.
Make sure all of motion occurs in torso.
• Move only as far as muscles will take you and
eliminate uncontrolled momentum.
• S
itting sideways on seat with
one side facing machine, grasp
hand grip closest to you with both
hands.
• Raise both arms up to shoulder
level, centered in front of middle
chest.
• Keep elbows slightly bent.
• Lift chest, pinch shoulderblades
together, tighten abs and maintain
a slight arch in lower back.
ACTION
• T ighten entire ab area and slowly
rotate rib cage/arms away from
cables (30– 40º),
as if rotating with a rod through
middle of spine.
• Slowly return to start position.
Seated (Resisted) Oblique Abdominal Crunch
Muscles worked:
External obliques on resistance side and
internal obliques on opposite side.
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down,
don’t exaggerate it.
• Do not lift head/chin. head should follow rib
motion, not lead, allowing you to maintain
normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until
set is over.
• MOVING SLOWLY to eliminate momentum is
critical.
START
• P
lace seat in lowest position.
• Attach the Abdominal Crunch Shoulder
Harness by snapping a hook to each of
the D rings. Place the harness on your
shoulders letting the handles hang over
your chest. Grab both handles. With
high resistance, a cross arm oppositehandle grip may be used.
• Lower back can start flat or in a normal
arch, knees and hips bent, feet flat on
floor.
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ACTION
• T ighten abs before you move,
focusing on area from side of ribs
to front of pelvis on the same side.
• Slowly move diagonally,
rotating and curling torso,
with the side of ribs directed
toward front of pelvis.
• Move as far as you can, without
moving hips or lower back from
bench.
• Slowly reverse motion returning to
start position without resting.
Seated (Resisted) Abdominal Crunch– Spinal Flexion
Muscles worked:
bdominal area including upper and lower
A
front abs (rectus abdominus)
and side abs (obliques).
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Abdominal Crunch Shoulder Harness
Pulleys:
Abdominal bar
Before You Begin:
Remove Leg Extension
Key Points:
• Allow exhalation up and inhalation down,
but don’t exaggerate it.
• Do not lift head/chin. Your head should
follow rib motion, not lead, allowing you to
maintain normal neck posture.
• Tighten abs throughout range of motion. Do
not let abs relax until
set is over.
• MOVING SLOWLY to eliminate momentum
is critical.
START
ACTION
• A
ttach the Abdominal Crunch
Shoulder Harness by
snapping one hook to each of the
D rings. Place the harness on your
shoulders letting the handles hang
over your chest. Grab both handles.
With high resistance, a cross arm
opposite-handle grip may be used.
• L ower back can start out flat or in
normal arch, knees and hips bent
and feet flat on floor.
• T ighten abs and curl only 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
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Owner’s Manual
ACTION
Leg Exercises
Leg Extension
Muscles worked:
ll muscles on front of upper thigh
A
­(quadriceps muscle group).
START
START
FINISH
FINISH
Position:
Seated– facing outward
Accessory:
Leg Extension
Pulleys:
Squat Pulley Frame
Before You Begin:
Adjust seat height
Key Points:
• Use slow controlled motion. Do not “kick”
into extension.
• Do not let knees rotate out during exercise.
Keep kneecaps pointing up and forward.
START
• S
it on seat facing away from
machine with knees near
pivot point and lower roller pads
on shins.
• Adjust thighs to hip width, pointing
knee caps to front.
• Grasp sides of seat.
• Sit up straight with chest lifted,
abs tight and a slight arch in
lower back.
ACTION
• T ighten quads and straighten
legs by moving feet forward, then
upward until legs are completely
straight and kneecaps are
pointing up toward the ceiling.
• Slowly return to start position
keeping tension in quads during
movement.
Squat
Muscles worked:
All muscles of legs and buttocks (gluteus
maximus).
START
START
FINISH
FINISH
Position:
Standing– facing outward
Accessory:
Handgrips or optional Squat Barwith
squat straps
Pulleys:
Squat Pulley Frame
Before You Begin:
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.
START
• S
tand on platform, feet shoulder
width apart.
• Squat down and place squat bar
across shoulders. Adjust strap on
bar to make sure you have resistance at start of movement.
• Keep spine in good posture, with
chest lifted, abs tight and maintain
a very slight arch in lower back.
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Owner’s Manual
ACTION
• S
lowly rise to standing position.
Keep knees slightly bent.
• Slowly return to start position. Do
not allow knees to exceed
a 90º angle.
Standing Hip Extension– Knee Bent
Muscles worked:
START
START
Buttocks area ­(gluteus maximus).
FINISH
FINISH
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.
• Maintain exactly the same bend in
the knee of moving leg throughout
entire exercise.
START
ACTION
• S
ecure hand grip around arch of
foot. Keep this leg bent at approximately 90º.
• Hold onto seat back pad to stabilize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.­
• T ighten glutes. Extend hip by
moving entire leg backward.
• S
lowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• S
lowly return to start position.
Standing Hip Extension– Knee Extended
Muscles worked:
Buttocks area ­(gluteus maximus).
START
START
FINISH
FINISH
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 position– slightly
away from body’s midline through entire
exercise.
START
ACTION
• S
ecure hand grip around arch of
foot. Move leg very slightly away
from midline– enough
to move leg freely.
• V
ery slightly bend knee of support
leg.
• H
old onto seat back pad to stabilize yourself.
• K
eep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• T ighten glutes. Extend hip by
moving entire leg backward.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
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Owner’s Manual
Leg Kickback– Hip and Knee Extension
Muscles worked:
Buttocks area ­(gluteus maximus).
START
START
FINISH
FINISH
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
• S
ecure cuff around arch of foot.
Keep this leg bent at approximately 90º.
• Hold onto seat back pad to stabilize yourself.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
ACTION
• E xtend entire leg backward,
straightening knee.
• Slowly move leg as far as you can,
without allowing ANY movement
to occur at waist.
• Slowly return to start position.
Hip Flexion– Knee Flexion
Muscles worked:
Muscles on front of hips (iliopsoas,
rectus femoris).
START
START
FINISH
FINISH
Position:
Standing to the left or right of machine
facing away
Accessory:
Hand Grip on ankle
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 chest lifted and trunk muscles
tight throughout entire exercise.
• Allow lower leg to hang in the direction
of cable at all times.
START
ACTION
• U
se Center Cross Bar as a
stabilizer.
• Secure a hand grip around one of
ankles.
• Straighten, but do not lock, knee of
support leg.
• Keep spine in good posture, chest
lifted, abs tight. Maintain a slight
arch in lower back.
• L ift knee up and in
toward torso.
• Allowing knee to bend as you
move, bring knee up as far as you
can, without allowing ANY movement to occur at waist or lower
back.
• Slowly return to start position
without resting leg muscles.
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Owner’s Manual
Dead Lift
Muscles worked:
Buttocks area ­(gluteus maximus).
START
START
FINISH
FINISH
Position:
Standing– facing outward
Accessory:
Handgrips or optional 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.
START
• F acing away from machine, grip
squat bar using one hand with
an underhand grip and the other
hand with an overhand grip.
• Keep legs bent at 90º. Bend over
30-45º from hips (not waist).
• Keep spine in good posture,
chest lifted, abs tight. Maintain
a slight arch in lower back.
ACTION
• P
ush up with legs.
• Slowly move up until you are in the
standing position.
• Slowly return to start position.
Stiff Leg Dead Lift
Muscles worked:
Buttocks area ­(gluteus maximus)
and hamstrings.
START
START
FINISH
FINISH
Position:
Standing– facing outward
Accessory:
Handgrips or optional Squat Bar
Pulleys:
Squat Pulley Frame
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Make sure to keep your back flat– do
not arch.
• Your motion is entirely at the hips NOT
the waist.
• Keep knees slightly bent and
head up.
• Use light weight.
START
• S
tand on platform. Grasp squat
bar with palms facing down.
• Keep legs very slightly bent.
• Bend 90º from hips (not waist).
• Keep spine in good posture, chest
lifted and abs tight. Maintain a
slight arch in lower back.
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Owner’s Manual
ACTION
• P
ush hips forward.
• Slowly move trunk up until
you are in standing position.
Glutes should be tight when
reaching standing position.
• Slowly return to start position.
Standing Hip Adduction
Muscles worked:
Insides of thighs (adductor muscle
groups). Also, the outside of hip
(gluteus medius) on support leg.
START
FINISH
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 develop hip strength and stability.
• Do not cross attached leg in front of standing/
support leg. Use a small range of motion.
More is not better.
• Keep spine straight and hips level. Try not to
raise hips when raising leg to side or drop the
hip when returning to start position.
START
ACTION
• S
tand to one side of platform with
one side near machine. Slide
a hand grip over ankle nearest
machine (inside leg).
• S
tand straight, lift chest, tighten abs
and maintain a slight arch in lower
back.
• A
djust position away from machine
so there is room to move attached
leg toward pulley.
• S
lowly allow attached leg to move
in toward support leg (30-45º),
keeping hips and spine still.
• Slowly draw leg back to start position.
Standing Hip Abduction
Muscles worked:
Sides of hips (gluteus medius), especially on
the standing/support side.
START
FINISH
Position:
Stand to left or right of machine–
facing outward
Accessory:
Hand Grip over ankle
Pulleys:
Squat Pulley Frame
START
Before You Begin:
Remove Seat and Leg Extension
Key Points:
• Do not use this exercise for losing fat from
hips. It will not make hips smaller. Use it to
develop hip strength and stability.
• Use a small range of motion. More is not
better.
• Keep spine straight and hips level. Try not to
raise hips when raising leg
to the side.
• S
tand to one side of platform with
one side near machine. Slide
hand grip to ankle furthest from
machine (outside leg).
• S
tand up straight, lift chest, tighten
abs and maintain a slight arch in
lower back.
• A
djust position so there is some
resistance in cables.
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Owner’s Manual
ACTION
• S
lowly move attached leg out to
side away from pulley (30-45º),
­keeping hips and spine still.
• Slowly return to start position
without relaxing muscles.
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficialis
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Adductor Longus
Iliotibial Tract
Gracilis
Sartorius
Gastrocnemius
Soleus
Tibialis Anterior
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Owner’s Manual
Biceps
Femoris
Semitendinosus
Semimembranosus
Exercise Log
Please feel free to make copies of this chart to continue your exercise log.
DATE
EXERCISE
DATE
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
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DATE
DATE
DATE
DATE
Exercise Log
DATE
EXERCISE
DATE
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
Sets
Reps
Resistance
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Owner’s Manual
DATE
DATE
DATE
DATE
Bowflex® Body Weight Loss Guide
Introduction and Overview
Welcome to the Bowflex® Body Weight Loss Guide. This guide is designed to be used with your Bowflex® equipment and will help you:
• Lose weight and get lean
• Improve your health and wellness
• Increase your energy and vitality
Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before you use the machine again. Use the values calculated or measured by
the machine’s computer for reference purposes only. The heart rate displayed on the console is an approximation and should be used for
reference only.
By focusing on the main three elements of the Bowflex® Body Weight Loss Guide- quality, balance, and consistency- you’ll be able to reach and
maintain your weight loss and fitness goals for the next six weeks and beyond.
• Quality – The emphasis of this plan is on eating more whole foods and getting the most nutrients from your calories as possible. Making the
majority of your diet from foods that have a single ingredient (for example fruits, vegetables, fish, lean protein, eggs, beans, nuts, and whole
grains) provides the vitamins, minerals, fiber, protein, and healthy fats your body needs.
• Balance – Each of the meals and snacks in this guide have a source of fiber or smart carbohydrate, protein, and healthy fat to keep your
energy levels consistent throughout the day to fuel your workouts. By having this balance you’ll feel fuller longer, which is critical to weight loss
success.
• Consistency – Getting about the same number of calories each day is important for your metabolism and your mindset. If you overdo it one
day, don’t try to make up for it the next day by not eating or cutting your calories drastically. Get right back on track by following this guide!
Results & Expectations
Results will vary depending on your age, starting weight, and exercise level but on average you can expect to lose 1-3 lbs per week and experience
increased energy levels.
5 Tips for Long-Term Success
1.Keep a food log including hunger levels and water intake. Free online food logs and mobile apps are available at www.myfitnesspal.com and
www.loseit.com
2.Weigh and/or take measurements weekly – no more and no less. Weighing weekly rather than daily or every other day is best. You’ll track
your progress and keep yourself in check without getting discouraged if the scale doesn’t move for a few days. And remember, weight is just
a number and it’s influenced by muscle gain as well as fat loss. Feeling how your clothes fit can often be a better indicator of progress as your
body adapts to exercise and nutrition changes.
3.Measure portions – To avoid portion creep, use measuring cups and spoons for grains (rice, pasta, cereal), beans, nuts, oils, and dairy. Use
the Portion Sizes Guide for other foods.
4.Plan ahead – Make a meal plan for the week or log your food a day in advance. Planning sets you up for success, especially for social events
and eating out.
5.Practice your desired long-term habits – It’s easy to justify poor eating choices when you’re only focused on the short term. Focus on the
long term satisfaction of a slimmer, healthier you rather than the temporary gratification you’ll get from splurging.
How to Use this Guide
• Eat breakfast within 90 minutes of waking up and balance your meals and snacks throughout the day
– Don’t go longer than 5-6 hours without eating
– If you’re not used to eating breakfast, start out small with a piece of fruit and have something else 1-2 hours later. Your body adapts to
not eating breakfast, but as soon as you start eating early in the day and cutting back on dinner portions you’ll notice your hunger will
increase. This is a good sign your metabolism is working!
• Mix and match meal options
– Select 1 option from the appropriate meal plan (male or female) for breakfast, lunch, and dinner, paying close attention to portion sizes
– Select 1-2 snack options per day
– You have the option to substitute one snack for one treat under 150 calories
– Use the meal plan, sample options, and grocery list to create your own meals for more variety
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Owner’s Manual
– You can swap out any type of protein, vegetables or smart carbs for the suggested meal options. For example:
• Turkey for tuna
• Any fish or seafood for chicken
• Cooked vegetables instead of salad
• Eat your calories
– Cut out high calorie beverages like soda, juices, coffee drinks, and alcohol
– Stick with water, unsweetened tea, and coffee. Aim for a minimum of 64oz (1.9 liters) of water per day to stay well hydrated
• If you’re still hungry after or in between meals:
– Have a glass of water and wait 15-20 minutes. Many times we mistake thirst (or even boredom!) for hunger. Wait out the initial urge to eat
and sometimes it will pass.
– If you’re still hungry after waiting 15-20 minutes have a snack or mini-meal with fruit, vegetables, and protein.
If your goal is muscle gain or strength:
• Use the same meal plan but increase portion sizes in the same ratios to increase the total number of calories you eat every day. For example,
increase portion sizes of protein and smart carbs at meals by 50%. Adding a snack is another option to meet your body’s increased calorie
needs in order to gain muscle and strength.
• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a combination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is
also a great option.
Meal Plan Overview
The female meal plan provides about 1400 calories, and the male plan provides about 1600 calories, of high quality nutrition to not only help you
lose weight and feel great but get the most out of your calories. The vitamins, minerals, and antioxidants from eating mostly whole foods help support optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very
different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your
calories if needed.
Follow these guidelines if you’re over 55:
• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.
Follow these guidelines if you’re under 25:
• If you’re under 25 you may need more calories. Add another snack if you feel low on energy or are extremely hungry.
Breakfast
Breakfast includes a smart carb, fruit, and a source of protein, which will also have fat. With a balance of carbohydrates and fiber from the smart carb
and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
Each snack is a balance of carbohydrates and protein to keep your blood sugar more consistent, which means you won’t experience hunger and
energy level spikes and drops.
This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.
Lunch and Dinner
Lunch combines filling fiber from vegetables and smart carbs with a lean, or low-fat, protein. The healthy fat can come either from the protein added
during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).
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Owner’s Manual
Here’s an overview of what an ideal day looks like:
(See Portion Size Guide for proper serving sizes)
Breakfast
Snack #1
smart
rich
carbs
carb
protein
fruit
smart
carb
protein
veggies
protein/fat
Snack #2
Lunch
smart
carb
protein
healthy
fat
smart
carb
veggies
Dinner
smart
carb
protein
healthy
fat
veggies
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Owner’s Manual
protein
Breakfast Options
Fruit
Smart Carb
Protein/Fat
Fruit and Nut Oatmeal Cook
plain oats in water. Top with fruit,
nuts, milk, cinnamon, and honey.
Berries or banana
Plain oats
(Regular or quick-cook)
Nuts and milk
Egg Muffin Cook egg/s. Toast
bread and top with 1 slice of
cheese, 1 slice of ham, and
tomato.
Tomato
English muffin or sandwich thin
Egg, ham, and cheese
Yogurt Power Parfait Top yogurt
with fruit. Sprinkle with 1 serving
of nuts, 2-3 tbsp wheat germ, or
ground flaxseed, 1 tbsp oats, and
cinnamon.
Chopped fruit of your choice
Oats, wheat germ, and ground
flaxseed
Plain non-fat Greek yogurt and
nuts
On the Go PB & Apple Sandwich Toast bread. Spread on
peanut butter, thin slices of ½ an
apple, and 1 teaspoon of honey.
Sliced apple
Sandwich thin, bread, or bagel
thin
Peanut butter
Lunch & Dinner Options
Lean Protein
Smart Carb
Veggies
Pork Loin, Sweet Potato &
Green Beans
Grilled or baked pork loin
Baked Sweet Potato
Green Beans
Chicken Stir Fry
Flavor with 2 tablespoon teriyaki
sauce
Chicken breast or boneless skinless thigh
Brown or wild rice
Mixed stir fry vegetables
(fresh or frozen)
Steak Tacos with Side Salad (3
for males, 2 for females) Top with
salsa, cilantro, and sprinkle of
shredded cheese
Flank or sirloin steak
Corn tortillas
Salad
Whole Wheat Pasta with
Shrimp or Cannellini Beans &
Marinara Sauce
Shrimp (frozen or fresh) or cannellini beans
Whole wheat pasta
Steamed broccoli
Bunless Burgers with Oven
Fries, Corn, & Salad
Grill burgers. Bake sliced potatoes on sprayed cookie sheet for
25-30 minutes @ 425°F.
93% lean ground beef or turkey
Oven baked fries
Corn on the cob + side salad
Tuna & Avocado Wrap with
Vegetable Soup
Use 3oz of tuna (1 can). Top with
lettuce, tomato, avocado, and
mustard.
Tuna
High-fiber wrap
Vegetable soup
(homemade or low-sodium
canned)
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Snack Options
Smart Carb
Protein
1 medium apple
10-15 almonds
Baby carrots
2 tbsp hummus
1 serving of crackers*
1 string cheese
Energy or protein bar with <200 calories*
*See www.Bowflex.com/Resources for brand recommendations
Optional Treats
You have the choice of replacing Snack #2 with a 100-150 calorie treat. You can have an optional treat every day but for optimal health it is recommended to limit small splurges to 3-4 times per week. Use the approach that works best for you. Here are a few examples:
• ½ cup lowfat ice cream
• 1 small bag of baked potato chips
• 4oz of wine or 12oz light beer
• 3 cups of air-popped or light popcorn
Sample 3 Day Plan
Based on each of the meal options listed above, a typical 3 day plan could look like this:
Day 1
Day 2
Day 3
Breakfast
Egg muffin
Power yogurt parfait
Fruit + nut oatmeal
Snack 1
Apple with almonds
Nut Thins + string cheese
Baby carrots and hummus
Lunch
Tuna & avocado wrap with soup
Leftovers from dinner- day 1
Leftovers from dinner- day 2
Optional Snack 2 or Treat
½ cup ice cream bar
Energy bar
100 calorie bag of light popcorn
Dinner
Shrimp pasta
Chicken stir fry
Bunless burgers
®
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Portion Size Guide
Each of the items listed are for one serving
MALEFEMALE
PROTEIN
2 eggs
5oz chicken, fish, lean meat, or tofu
2/3 cup beans or lentils*
1 cup greek yogurt*
1.5oz cheese*
1 egg
3oz chicken, fish, or lean meat
1/2 cup beans or lentils*
1/2 cup greek yogurt*
1.5oz cheese*
HEALTHY FAT
2 Tblspn peanut or nut butter*
2 tspn olive, flax, or walnut oil
1/4 cup of nuts
1/3 medium avocado
1 tblspn peanut or nut butter*
1 tspn olive, flax or walnut oil
1/8 cup or 2 tablespoons of nuts (approx.15 almonds)
1/4 medium avocado
SMART CARB
1 cup cooked grains (1/2 cup raw): oats, brown rice,
quinoa, pasta
1 medium sweet or regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories
or less)
1 english muffin, sandwich thin, or high-fiber wrap
1/2 cup cooked (1/4 cup raw) grains
1/2 medium sweet potato or
regular potato
2 corn tortillas
1 slice of bread (or 2 light slices equaling 120 calories or
less)
1 english muffin, sandwich thin, or high-fiber wrap
FRUIT
1 cup = baseball
1/2 cup = lightbulb
1 oz or 2 tbsp
= golf ball
1/4 cup nuts
= Altoids tin
1 medium apple, orange, or pear
1 small banana (length of your hand)
1 cup berries or chopped fruit
1/4 cup dried fruit (fresh or frozen is optimal)
Vegetables* You can have unlimited vegetables except for peas and corn; stick with 1/2 cup serving
2 cups spinach or lettuce = 2 cupped hands
1 cup raw vegetables
1/2 cup cooked vegetables
6oz low sodium vegetable juice
3 oz chicken or meat
= deck of cards
OPTIONAL TREATS
1/2 cup lowfat ice cream
1 small bag of baked potato chips
1oz dark chocolate
4oz of wine or 12oz light beer
3 cups air-popped or light popcorn
1 medium potato
= computer mouse
* some foods are a combination of protein and carbs or protein and fat
1 medium piece of
fruit = tennis ball
1 -1/2 oz cheese
= 3 dice
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Owner’s Manual
Grocery List
BREAD & GRAINS
100% whole wheat bread
Sprouted grain breads
Light or whole wheat english muffins
Sandwich or bagel thins
Corn or low-carb whole wheat tortillas
High-fiber wraps
Plain oats: 1 minute or old fashioned
Whole grains: brown rice, bulgar, barley, quinoa, couscous
Tips: Look for 100% whole wheat as the first ingredient. Look for 4g of
fiber per slice or 5g per 2 slices of light or diet bread. Aim for bread with
less than 100 calories per slice.
DAIRY & DAIRY ALTERNATIVES
CRACKERS, SNACKS & ENERGY BARS
Plain non-fat greek yogurt
Kefir (yogurt like drink)
Organic low-fat milk
Enriched almond or soy milk
Cheese: feta, parmesan, mozzarella, light havarti, provolone, swiss,
string cheese, or single serving packages
Any unsalted nuts or seeds
Air-popped or light popcorn
Edamame in the pod
Energy bars
Crackers
Hummus
Tips: Limit crackers, pretzels, and chips to 2-3 servings per week.
Always pair with protein such as hummus, cheese, or nuts. Look for
energy bars with less than 200 calories and 20g of sugar and at least 3g
of protein and 3g of fiber. Look for crackers with less than 130 calories
and 4g or less of fat per serving.
MEAT, FISH, POULTRY & PROTEIN
Wild game
Salmon, halibut, tuna, tilapia, shrimp,
catfish, scallops, or crab
Pork loin, pork chops, or pork roast
Chicken or turkey breast or thighs (no skin)
Eggs and 100% egg whites
Lean beef: sirloin, chuck, round, tenderloin, 93% lean (organic and
grass fed is best)
Canned salmon or tuna (in water)
Nitrate-free, reduced sodium ham, turkey, chicken, or roast beef lunchmeat
Any type of bean, dry or canned low-sodium varieties
Tofu and tempeh
FATS & OILS
Avocado
Olive, grapeseed, walnut, sesame, or flaxseed oil
Butter/spreads: look for products free of trans fats and partially
hydrogenated oils on the ingredient list.
Tips: Light olive oil refers to the flavor, not the calorie content. Always
measure oil and butter. Even if a fat is considered healthy, it’s still very
high in calories and portions need to be controlled.
DRESSINGS, CONDIMENTS & SAUCES
Tips: Look for “Choice” or “Select” cuts of meat rather than “Prime”.
Prime cuts are fattier. Limit intake of highly processed meat and
imitation meat products like sausage, bacon, pepperoni, and hot dogs to
once a week or less.
FROZEN FOODS
All vegetables without sauce
All fruit
Grains and grain medleys
Vinegars: rice, wine, balsamic
All fresh or dried herbs and spices
Mustard
Salsa and chili sauce
Marinara sauce with no high-fructose corn syrup
Lemon and lime juice
Bottled minced garlic and ginger
Low-sodium soy sauce
Tips: Look for products free of MSG, added colors, and high fructose
corn syrup. Look for sauces under 50 calories per serving. Avoid cream
based sauces and dressings like ranch, bleu cheese, and alfredo.
All fruits and vegetables, fresh and frozen, are great choices. Since every meal has one or both, your shopping cart should reflect this.
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Owner’s Manual
Keep It Going
Tips for continued weight loss and maintaining changes
• Keep weighing yourself weekly, even after you’ve reached your goal weight
• Continue keeping a food log. If you have your meal plan well-established, log your food every other week to keep yourself on track. Don’t
feel like you have to do it every day.
• Prepare for plateaus. The scale might not budge for a few weeks or even months after some initial weight loss. This is normal and to be expected. It’s the body’s natural process for adjusting to your new lower weight. Stay focused on your long-term goal, celebrate your successes
and changes, and mix up your workouts to help overcome the plateau.
• Calorie adjustments for maintaining weight loss. Once you’ve reached your goal weight, you can increase your calories 100-200 per day
as long as your activity level stays the same
• Treat yourself. Have a non-food reward for each goal you hit such as a massage, a new outfit, or an outing with friends and family
• Use the resources below to find new recipes, get expert advice, and support to stay motivated
Resources
Downloadable Resources from Bowflex® Website (www.Bowflex.com/Resources)
• Grocery Shopping List for Fridge (Blank Form)
• 7 Day Meal Planning Form
• Additional Dinner Options
• Pre and Post Workout Fueling Guide
Questions & Support
• Ask questions, post suggestions, and connect with our online Bowflex® Dietitian on the Bowflex® Facebook page
Recipes
• www.wholeliving.com
• www.eatingwell.com
• www.whfoods.org
• www.livebetteramerica.org
Online food logs
• www.myfitnesspal.com
• www.loseit.com
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Owner’s Manual
Buy Back Guarantee
We want you to know that your Bowflex Xtreme® 2 SE is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100%
satisfied with your Bowflex Xtreme® 2 SE, please follow the instructions below to return your merchandise and receive a refund of the purchase price,
less shipping and handling.
This Bowflex Xtreme® 2 SE Buy Back Guarantee applies only to merchandise purchased by consumers directly from Nautilus, Inc. This guarantee
does not apply to sales made by dealers or distributors.
1. Call a Bowflex Xtreme® 2 SE Representative at 1-800-605-3369 for a Return Authorization Number (RMA). An RMA will be granted if:
a. The Bowflex Xtreme® 2 SE was purchased directly from Nautilus, Inc.
b. The request to return the product is within 6 weeks of the delivery date of your merchandise.
2. If an RMA is granted, the following instructions will prevent delays in the processing of your refund.
a. The merchandise must be returned to the address given to you at the time of the Return Authorization Call.
b. All returned merchandise must be properly packaged in good condition, preferably in the original boxes.
c. The exterior of the boxes should be marked clearly with:
Return Authorization Number
Your Name
Your Address
Your Phone Number
d. Additionally, a piece of paper with your name, address and phone number or copies of your original invoice should be placed
in each box of merchandise.
e. Your RMA number is time sensitive. Your shipment must be post marked within two weeks from the date the Bowflex Xtreme®
2 SE Representative issued the Return Authorization Number.
Note: You are responsible for return shipping and for any damage or loss to merchandise that occur during return shipment. Nautilus
recommends that you obtain tracking numbers and insure your shipment.
Unauthorized Returns
Nautilus, Inc. defines an unauthorized return as any merchandise returned to our facilities without a valid and current Return Merchandise Authorization (RMA) number issued by Nautilus. Failure to properly mark packages with a valid RMA number, or allowing an RMA number to expire, will
cause Nautilus, Inc. to consider a return unauthorized. Any merchandise returned without a RMA number will not be subject to a refund or credit and
Nautilus will discard the product. The customer assumes all shipping and handling charges for any unauthorized return.
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Owner’s Manual
Warranty
Who Is Covered
This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s).
What Is Covered
Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives
proper care and maintenance as described in the Product’s Assembly and Owner’s manual. This warranty is good only for authentic, original, legitimate machines manufactured
by Nautilus, Inc. and sold through an authorized agent and used in the United States or Canada.
Terms
•
Machine 7 years
•
Power Rod® resisitance rods No-Time-Limit
How Nautilus Will Support the Warranty
Throughout the terms of the warranty coverage, Nautilus, Inc. will repair any machine that proves to be defective in materials or workmanship. Nautilus reserves the
right to replace the product in the event a repair is not possible. When Nautilus determines replacement is the correct remedy, Nautilus may apply a limited credit
reimbursement toward another Nautilus, Inc. brand Product, at our discretion. This reimbursement may be prorated based on length of ownership. Nautilus, Inc. is not
responsible for dealer labor or maintenance charges beyond the applicable warranty period(s) stated herein. Nautilus, Inc. reserves the right to substitute material,
parts or products of equal or better quality if identical materials or products are not available at the time of service under this warranty. Any replacement of the product
under the terms of the Warranty in no way extends the original Warranty period. Any limited credit reimbursement may be prorated based on length of ownership.
THESE REMEDIES ARE THE EXCLUSIVE AND SOLE REMEDIES FOR ANY BREACH OF WARRANTY.
What You Must Do
•
Retain appropriate and acceptable Proof of Purchase.
•
Operate, maintain, and inspect the product as specified in the Product Documentation (Assembly, Owner’s Manuals, etc.).
•
Product must be used exclusively for the purpose intended.
•
Notify Nautilus within 30 days after detecting an issue with the product.
•
Install replacement parts or components in accordance with any Nautilus instructions.
•
Perform diagnostic procedures with a trained Nautilus, Inc representative if requested.
•
This warranty does not cover in home repair costs (labor, etc) or related charges.
What Is Not Covered
•
Damage due to abuse, tampering or modification of the Product, failure to properly follow assembly instructions, maintenance instructions, or safety warnings as stated
in the Product Documentation (Assembly, Owner’s Manuals, etc), damage due to improper storage or the effect of environmental conditions such as moisture or weather,
misuse, mishandling, accident, natural disasters, power surges.
•
A machine placed or used in a commercial or institutional setting. This includes gyms, corporations, work places, clubs, fitness centers and any public or private entity that
has a machine for use by its members, customers, employees or affiliates.
•
Damage caused by exceeding maximum user weights as defined in Products Owner’s Manual or on the warning label.
•
Damage due to normal usage and wear and tear.
•
Power Rod® warranty covers only breakage and not appearance or diminished resistance due to normal wear and tear. Power Rod® performance and resistance may
change over time as a result of normal usage and wear and tear.
•
This warranty does not extend to any territories or countries outside the United States and Canada.
How to Obtain Warranty Support
For Products purchased directly from Nautilus, Inc. contact the Nautilus office listed on the Contacts page of the Product’s Owner’s manual. You may be required to return the
defective component to a specified address for repair or inspection, at your expense. Standard ground shipping of any warranty replacement parts will be paid by Nautilus, Inc. For
products purchased from a retail outlet, you may be asked to contact your retailer for warranty support.
Exclusions
The preceding warranties are the sole and exclusive express warranties made by Nautilus, Inc. They supersede any prior, contrary or additional representations, whether oral or
written. No agent, representative, dealer, person or employee has the authority to alter or increase the obligations or limitations of this warranty. Any implied warranties, including
the WARRANTY OF MERCHANTABILITY and any WARRANTY OF FITNESS FOR A PARTICULAR PURPOSE, are limited in duration to the term of the applicable express warranty
provided above, whichever is longer. Some states do not allow limitations on how long an implied warranty lasts, so the above limitation may not apply to you.
Limitation of Remedies
EXCEPT AS OTHERWISE REQUIRED BY APPLICABLE LAW, THE PURCHASER’S EXCLUSIVE REMEDY IS LIMITED TO REPAIR OR REPLACEMENT OF ANY COMPONENT DEEMED BY
NAUTILUS, INC. TO BE DEFECTIVE UNDER THE TERMS AND CONDITIONS STATED HEREIN. IN NO EVENT WILL NAUTILUS, INC. BE LIABLE FOR ANY SPECIAL, CONSEQUENTIAL,
INCIDENTAL, INDIRECT OR ECONOMIC DAMAGES, REGARDLESS OF THE THEORY OF LIABILITY (INCLUDING, WITHOUT LIMITATION, PRODUCT LIABILITY, NEGLIGENCE OR
OTHER TORT) OR FOR ANY LOST REVENUE, PROFIT, DATA, PRIVACY OR FOR ANY PUNITIVE DAMAGES ARISING OUT OF OR RELATED TO THE USE OF THE FITNESS MACHINE
EVEN IF NAUTILUS, INC. HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. THIS EXCLUSION AND LIMITATION SHALL APPLY EVEN IF ANY REMEDY FAILS OF ITS
ESSENTIAL PURPOSE. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF CONSEQUENTIAL OR INCIDENTAL TYPE DAMAGES SO THE ABOVE LIMITATION MAY
NOT APPLY TO YOU.
State Laws
This warranty gives you specific legal rights. You may also have other rights, which vary from state to state.
Expirations
If the warranty has expired, Nautilus, Inc. may assist with replacements or repairs to parts and labor, but there will be a charge for these services. Contact a Nautilus® office for
information on post-warranty parts and services. Nautilus® does not guarantee availability of spare parts after expiration of warranty period.
International Purchases
If you purchased your machine outside of the United States consult your local distributor or dealer for warranty coverage.
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