Bowflex Xtreme 2 Manuale Utente

Owner’s ManualandFitness Guide17497 Rev B (02/2007)

Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout with a positive, constructive attit

20 MINUTE BETTER BODY WORKOUTFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTESStart by performing one set of each exercise. Warm up with a lig

Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Delt RowsBiceps CurlTriceps ExtensionSets1-31-31-31-31-3Reps12-1512-15

BODY BUILDINGFREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45–60 MINUTESBody building requires focused concentration and dedication to training, as we

CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULARFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTESCircuit training is a great way to achieve the benefi

TRUE AEROBIC CIRCUIT TRAININGFREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–60 MINUTESCircuit training is a great way to achieve the benefits of streng

STRENGTH TRAININGFREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45–60 MINUTESThis program is designed to emphasize overall strength development. This

Chest ExercisesBench Press—Shoulder Horizontal Adduction (and elbow extension)Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)START ACTIONST

Chest ExercisesDecline Bench Press—Shoulder Horizontal Adduction (and elbow extension)Incline Bench Press—Shoulder Horizontal Adduction (and elbow ext

Chest ExercisesDecline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)STA

Get To Know Your Machine 1How to Use Your Machine 2Warning 5Define Your Goals 6Working Out 9The Workouts 9Chest Exercises:Bench Press 15Chest

Shoulder ExercisesCrossover Rear Delt Rows—Elbow FlexionCrossover High Rear Delt Rows—Elbow FlexionSTART ACTIONSTART• Cross your arms in front of you

Shoulder ExercisesReverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)Crossover Reverse Fly—Shoulder Horizontal Abduction (

Shoulder ExercisesSeated Shoulder Press—Shoulder Adduction (and elbow extension)Front Shoulder Raise—Shoulder Flexion (elbow stabilized)START ACTIONST

Shoulder ExercisesShoulder Extension—(elbows stabilized)Shoulder Shrug—Scapular ElevationSTART ACTIONSTART• Reach down and grasp the Hand Grips, palm

Shoulder ExercisesScapular Protraction—(elbows stabilized)Scapular DepressionSTART ACTIONSTART• Grasp the Hand Grips and raise your arms above your h

Shoulder ExercisesLateral Shoulder Raise—Shoulder Abduction (elbows stabilized)START ACTIONSTART• Grasp the Hand Grips, palms facing each other.• Let

Shoulder ExercisesShoulder Rotator Cuff—Internal RotationShoulder Rotator Cuff—External RotationSTART ACTIONSTART• Grasp the Hand Grip nearest you in

Shoulder ExercisesCrossover Seated Rear Delt Rows—Elbow FlexionSTART ACTIONSTART• Cross your arms in front of you and grasp the Hand Grips (right Gri

Back ExercisesStanding Low Back Extension—(with hip extension)START ACTIONSTART• Open the webbing on the Hand Grips and slide them over your forearms

Back ExercisesBent Rear Delt RowCrossover Bent Rear Delt RowSTART ACTIONSTART• Pivot forward from your hips, knees bent, spinal muscles tight.• Cros

CONGRATULATIONS on your commitment to fitness! With the Bowflex® Xtreme®2 Home Gym as your exercise partner, you have the means to exceed all of your

Back ExercisesSeated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion)Seated Narrow Lat Pulldowns with Lat Bar—Shoulder Extension (with elbow

Back ExercisesNarrow Lat Pulldowns with Hand Grips—Shoulder Extension (with elbow flexion)Reverse Grip Pulldowns—Shoulder Extension (with elbow flexio

Back ExercisesCrossover Wide Pulldowns—Shoulder Extension (with elbow flexion)Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion)START

Back ExercisesPulldowns—Shoulder Adduction (with elbow flexion)START ACTIONSTART• Grasp the Lat Pulldown Bar with an overhanded grip (palms facing th

Crossover Seated Lat Rows—Shoulder Extension (and elbow flexion)START ACTIONSTART• Cross your arms and grasp the Hand Grips (right Grip in left hand

Back ExercisesSeated Lat Rows—Shoulder Extension (and elbow flexion)START ACTIONSTART• Grasp the Hand Grips, palms facing each other.• Keep your spi

Arm ExercisesTriceps Pushdown with Hand Grips—Elbow ExtensionTriceps Hammer Pushdown—Elbow ExtensionSTART ACTIONSTART• Grasp one or both of the Hand

Arm ExercisesTriceps Pushdown with Lat Pulldown Bar—Elbow ExtensionSingle Arm Pushdown—Elbow ExtensionSTART ACTIONSTART• Grasp one Hand Grip, palm fa

Arm ExercisesTriceps Extension—Elbow Extension overheadCross Triceps Extension—Elbow ExtensionSTART ACTIONSTART• Take one hand, reach over the opposi

Arm ExercisesHammer Triceps Extension“Rope” Pushdown—Elbow ExtensionSTART ACTIONSTART• Distance yourself from the Lat Tower, but keep your feet on th

Power Rod® ResistancePower Rod® units are made from a special composite material. Your rods are sheathed with a protective black rubber coating. Each

Arm ExercisesSeated Biceps Curl—Elbow Extension (in supination)Standing Biceps Curl—Elbow Flexion (in supination)START ACTIONSTART• Reach down and gr

Arm ExercisesConcentration Biceps Curl—Flexion (in supination)Hammer Biceps Curl—Elbow Flexion (in supination)START ACTIONSTART• Reach down and grasp

Arm ExercisesBarbell Biceps Curl—Elbow ExtensionReverse Barbell Biceps Curl—Elbow ExtensionSTART ACTIONSTART• Grasp the Squat Bar, palms facing downw

Arm ExercisesSeated Biceps Hammer Curl—Elbow FlexionReverse Curl—Elbow Flexion (in pronation)START ACTIONSTART• Reach down and grasp the Hand Grips,

Arm ExercisesTriceps KickbackSTART ACTIONSTART• Reach down and grasp a Hand Grip in one hand, palm facing backward.• Draw your elbow back until the

Arm ExercisesArm Opposition Push-PullUpper Body Opposition Push-PullSTART ACTIONSTART• Grasp the Hand Grips, keeping the one attached to the Lat Towe

Arm ExercisesWrist ExtensionWrist Curl—with Wrist FlexionSTART ACTIONSTART• Reach down and grasp the Hand Grips, palms facing forward, fingertips dow

Arm ExercisesResisted Dip—Elbow ExtensionSTART ACTIONSTART• Reach up and grasp the Hand Grips, palms facing the floor, keeping your thumbs on the ins

Abdominal ExercisesSeated (Resisted) Abdominal Crunch—Spinal FlexionSeated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/RotationSTART ACTIONSTAR

Abdominal ExercisesTrunk RotationSTART ACTIONSTART• Stand with one side toward the Power Rod® unit. Grasp the Hand Grip closest to you with both ha

Maintenance & Care Of Your Bowflex® Xtreme®2 Home GymYour Bowflex® Xtreme®2 home gym requires very little maintenance. To keep your Bowflex® Xtrem

Leg ExercisesLeg ExtensionSTART ACTIONSTART• Put your legs over the Leg Extension, with your knees near the pivot point and the lower roller pads in

Leg ExercisesCalf Raise—Ankle Plantarflexion (knee stabilized)Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)START ACTIONSTART• Stand on

Leg ExercisesStanding Hip Extension—(knee flexed)Standing Hip Extension—(knee stabilized)START ACTIONSTART• Secure the Hand Grip around the arch of y

Leg ExercisesStanding Hip AbductionStanding Hip AdductionSTART ACTIONSTART• Secure Hand Grip/Ankle Cuff over the ankle closest to the Power Rod® unit

Leg ExercisesLeg Kickback—Hip and Knee ExtensionHip Flexion—Knee FlexionSTART ACTIONSTART• Secure a Hand Grip around the ankle furthest from the Pow

Leg ExercisesDead LiftStiff Leg Dead LiftSTART ACTIONSTART• Grasp the Squat Bar with your palms facing downward.• Keep your legs bent slightly.• Be

By Ellington Darden, Ph.D.The Bowflex® Xtreme®2 Home Gym Body Leanness ProgramThis program is scientifically designed for maximum fat loss over six w

Body Leanness ProgramBefore beginning this program, consult your physician or health care professional and show them this plan. Only your physician or

Superhydrate Your SystemDrinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a

Hand Grip: The Hand Grips fit snugly around your ankle, instep or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach th

The menus in the Bowflex®XTREME®2 home gym eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best results, follow

Breakfast = 300 calories. Choice of bagel, cereal or shake:Bagel1 plain bagel, Sarah Lee® (frozen) (210)3/4 ounce light cream cheese (45)1/2 cup orang

Dinner = 500 or 300 calories. Men—500 calories, Women—300 caloriesChoice of one of three meals:Tuna Salad DinnerIn a large bowl, mix the following:1 6

Shopping ListQuantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may

Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by going longer than three hours be

Adhere to a carbohydrate-rich, moderate-calorie eating plan.Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400

We want you to know that the Bowflex® XTREME®2 home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% s

© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. )Bowflex, Nautilus and the Bowflex and Nautilus logos are registered t

What Is CoveredNautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects

Warranty Information(Keep For Your Records)What Does This Warranty Cover?Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym

WARNING!Before beginning any exercise program, consult your physician or health care professional. Only he or she can determine the exercise program t

Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISE DATE DATE DATE DATE DATESetsRepsResistanceSetsRepsRes

SternocleidomastoidPectoralis MajorFront DeltoidMiddle DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi RadialisTenso

© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. 17497 Rev B (02/2007) Bowflex XTREME®2, Nautilus, Power Rod® unit a

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 h

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 t