Bowflex Xtreme User Manual
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Xtreme
Home Gym
Assembly Instructions
& Owner
’s Manual
®
PN 11471 Rev E (7/2006)
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
Congratulations!
Introduction
Congratulations on your commitment to improving
your health and fitness! With the Bowflex Xtreme
®
home gym, you have everything you need to exceed
all of your physical fitness, strength and health
expectations!
The Bowflex Xtreme
®
home gym’s exceptional
resistance and quality is unmatched by any other
single piece of home fitness equipment available.
You will not believe the amazing results your body
®
will get with the Bowflex Xtreme
home gym!
In this Owner’s Manual you’ll find a variety
of exercises and leanness-enhancing workout
programs. For optimum safety and enjoyment of
your
Bowflex Xtreme® home gym, it’s important
that you read the instructions carefully before
performing any exercise for the first time.
With all of the fitness choices available today,
finding the best workout equipment for your needs
can be confusing. Everyone at Nautilus, Inc. would
like to congratulate you and thank you for selecting
®
the Bowflex Xtreme
home gym.
The Bowflex Xtreme® home gym is the best home
fitness product available, and you
’re just about to
prove it to yourself.
Before You Assemble
Please take the time to read all assembly
instructions before attempting to assemble your
Bowflex Xtreme
®
home gym. Select where you are
going to locate your machine carefully. The best
place for your Bowflex Xtreme
®
home gym is on a
hard, level surface. For best results, assemble your
Bowflex Xtreme
®
home gym in the location where
you intend to use it. Allow a workout area of at least
8'4" x 6'6" (2.6 m x 2.0 m) of free space for
safe operation of the Bowflex Xtreme
®
home gym.
Basic Assembly Principles
Here are a few basic tips that will make your
assembly of the Bowflex Xtreme
®
home gym quick
and easy. By using these principles, you can simplify
each process and save yourself extra time and effort.
1. To make the assembly process go faster,
gather the pieces you need for each step and
thoroughly read the assembly instructions for
that step prior to starting assembly for the step.
2. When tightening a locknut on a bolt, use a
combination wrench to grip the locknut and
ensure that it is fastened securely.
3. When attaching two pieces, gently lift and look
through the bolt holes to help guide the bolt
through the holes.
4. As a general rule, and for all bolts and nuts on
your Bowflex Xtreme
®
home gym, turn bolts
or nuts toward the right to tighten and left to
loosen. Or you can remember the mnemonic:
“Righty tighty, lefty loosey.”
Tools You Will Need:
• 7/16" Combination Wrench
• 9/16" Combination Wrench
• Adjustable Wrench
• Socket Wrench Set
• Phillips Screw Driver
• Flat Blade Screw Driver
• Rubber Mallet
• Utility Knife
• Scissors
IMPORTANT: LEAVE ALL CABLES WRAPPED AND BAGGED UNTIL YOUR
BOWFLEX XTREME
®
HOME GYM IS FULLY ASSEMBLED.
®
Parts Reference Guide
1
Optional Leg Extension Attachment
If you ordered the optional
Leg Extension Attachment,
you will receive the additional
parts shown here.
Button Head Screws:
Assembly Hardware: (1:1 Scale)
Button Head Screw
Top View
2 (5/16" x 2 1/2")
1 (3/8" x 5")
Flat Washers:
4 (5/16" x 3/4")
20 (3/8" x 3/4")
2 (3/8" x 3")
2 (3/8" x 1")
(in separate bag
with washers)
3 (1/4
")
Flat Washer
Side View
3 Self Threading Screws (#10 x 1")
Top View
Nylock Nuts:
Side View
4 (1/2")
4 (1/2")
26 (3/8")
1 (3/8")
6 (5/16
")
2 Cap Screws (1/4" x 1/2")
Top View
2 Threaded Studs
(1/2" x 9 1/2")
(shown shorter
than actual size)
4
Assembly Guide
Step 1 Base Frame Assembly
Parts:
• Base Frame • Right Frame Rail
• Left Frame Rail • Rear Cross Member
Hardware:
• 6 Button Head Screws ( 3/8" X 3/4")
• 6 Flat Washers (3/8")
Tool: 7/32" Allen Wrench
(or Hex Wrench)
1-1 Lay all parts on floor as
shown.
1-2 Insert Frame Rail
connectors into the
Base Frame and
Rear Cross Member.
Secure with screws
and washers as shown.
Do not tighten screws
at this time.
Left Frame Rail
Flat Washers
Button Head Screws
Base Frame
Button Head
Screws
Washers
Button Head Screws
Flat Washers
Rear Cross
Member
Flat
Right Frame Rail
Step 2 Lower Lat Tower Assembly
Parts:
• Lower Lat Tower Frame
• Rod Box with Power Rod
Hardware:
• 3 Self Threading Screws (#10 X 1")
• 3 Flat Washers (1/4
Tool: Phillips Screw Driver
2-1 Lay parts on floor as shown.
Firmly slide Rod Box into Lower
Lat Tower Frame.
2-2 Fasten the Rod Box to the
Lower Lat Tower Frame with
screws and washers as shown.
Tighten screws until snug.
")
®
Unit
Lower Lat Tower Frame
Rod Box w/ Rods
Flat Washers
Self Threading
Screws
Assembly Guide
Step 3 Install Lower Lat Tower Assembly
Parts:
5
• Lower Lat Tower Assembly
• Base Frame Assembly
Hardware:
• 2 Button Head Screws (3/8" X 3/4")
• 2 Flat Washers (3/8
")
Tool: 7/32” Hex Wrench
3-1 Align the Lower Lat Tower Assembly over
the Base Frame. Push the bottom of the Lower
Lat Tower onto the connector of the Rear Cross
Member as shown.
3-2 Secure Lower Lat Tower Assembly
using screws and washers as shown.
Do not tighten screws at this time.
Step 4 Install Seat Support Rail
Parts:
Button
Head
Screw
Flat
Washer
Base Frame
Assembly
Seat Support Rail
Flat
Washer
Button
Head
Screw
Flat
Washer
Button
Head
Screw
Lower Lat Tower
Assembly
• Seat Support Rail
• Base Frame Assembly
Hardware:
• 2 Button Head Screws (3/8" X 3/4")
• 2 Flat Washers (3/8")
Tool: 7/32" Hex Wrench
4-1 Slide the bottom of the Seat Support
Rail onto the Base Frame connector
as shown.
4-2 Slide the top of the Seat Support
Rail onto the Lower Lat Tower
Assembly connector as shown.
Secure using screws and washers
as shown.
Do not tighten screws at this time.
Base Frame/
Lower Lat Tower
Assembly
Button
Head
Screw
Flat
Washer
6
Step 5 Install Squat Pulley Frame
Parts:
Assembly Guide
Button Head
Screws
Flat
Washers
• Squat Pulley Frame Assembly
• Main Assembly
Squat Pulley
Frame
Hardware:
• 1 Button Head Screw (3/8" X 5")
• 1 Nylock Nut (3/8
• 2 Button Head Screws (3/8
• 4 Washers (3/8
")
" X 1")
")
Tools: 7/32" Hex Wrench & Adjustable
or Socket Wrench
5-1 Place the Squat Pulley Frame behind the Seat
Support Rail and align the top screw holes.
Secure using a 3/8" X 5" screw, washer and
nut in the top hole as shown.
5-2 Install screws and washers into the bottom
holes of the Squat Pulley Frame as shown.
Flat
Washers
Button
Head
Screw
Nylock
Nut
Step 6 Install Pulley
Arms
Parts:
• Right Pulley Arm
• Left Pulley Arm
• Main Assembly
Hardware:
• 4 Washers (3/8")
• 4 Button Head Screws
(3/8" X 3/4")
Tools: 7/32" Hex Wrench
6-1 Slide Left and Right Pulley Arms
onto the connectors on the base
frame as shown.
6-2 Secure Pulley Arms to Base Frame
using screws and washers as shown.
Do not tighten screws
at this time.
Base Frame &
Lower Lat Tower
Assembly
Left Pulley Arm
Washers
Button Head
Screws
Button Head
Screw
Right Pulley Ar m
Flat Washers
Button
Head
Screw
Step 7 Install
Slider Pulleys
Parts:
• 2 Slider Pulleys with Cable Assembly
• Main Assembly
Hardware:
• 2 Cap Screws (1/4" X 1/2")
Tools: Phillips Screw Driver
7-1 Install a Slider Pulley onto each Pulley
Arm as shown. Choose any of the four
holes to secure.
7-2 Install a cap screw into the underside
of each Pulley Arm, as shown.
Assembly Guide
Slider Pulley w/
Cable Assembly
Cap
Screw
Cap
Screw
Slider Pulley w/
Cable Assembly
7
Step 8 Secure Pulley Arms
Hardware:
• 2 Threaded Studs (1/2" X 11")
• 4 Nylock Nuts (1/2")
• 4 Washers (1/2")
Tool: Rubber Mallet
8-1 Align the two holes in the
Pulley Arms with those in the
Lower Lat Tower Assembly and
secure using threaded studs,
washers and nuts as shown.
Nylock Nut s
Flat Wa shers
Threaded
Studs
Flat Wa shers
Nylock Nut s
8
Assembly Guide
Step 9 Seat Assembly
Parts:
• Seat Backbone
• Seat Bottom
Hardware:
• 4 Button Head Screws (5/16" X 3/4")
• 4 Washers (5/16")
Tool:
9-1
3/16" Hex Wrench
Install the Seat Backbone to the
underside
of the Seat Pad using
screws and washers as shown.
Seat Bott
Flat
om
Washers
Button He
Screws
ad
Se
at Backbone
If you did not purchase the Optional Leg Extension,
skip steps 10 and 11 and proceed to Step 12
Step 10 Optional Leg Extension Assembly
Parts:
• Leg Extension Backbone
• 2 Chrome Tubes
• 4 Foam Rollers
• 4 End Caps
Tool:
10-1
10-2 Slide Foam Rollers onto the
Rubber Mallet
Insert Chrome Tubes through
e upper hole and one of
th
e lower holes in the Leg
th
Extension. (Select hole for
comfort level.)
your
Chrome Tubes and secure
end caps. A rubber
with
mallet may be needed to
secure th
e end caps.
End Caps
Foam Roll
e
rs
Chrome Tubes
.
Leg Extension
Backbone
NOTE: The Leg Extension may be adjusted
during workou
d personal preferences.
an
t to best suit your height
9
Assembly Guide
Step 11 Install Optional
Leg Exte
nsion Assembly
Parts:
• Leg Extension Assembly
•
Lock Knob
11-1
Insert Leg Extension
Backbone
into open end of
Seat Backbone as
shown.
11-2
Align one hole of the Leg
Extension with the hole
in
the Seat Backbone
to fit your
height and secure with the
Lock Knob as
shown.
Lock K nob
Step 12 Install Seat Assembly
Parts:
• Seat Assembly
•
Main Assembly
12-1
Align the top two hooks on
the Seat Backbone
with one
of the lower pairs of pins on
the Seat Support Rail
.
12-2
Tip seat front up and slide
hooks onto pins. Rotate seat
down and back to use.
Note:
Use lower pins until the seat
back is installed. Reverse
pr
ocedure to remove seat.
Seat
Backbone
Le
g
Extension
Backbone
Seat
Backbone
Seat Support
Rail
10
Upper Lat Tower Assembly
Parts:
• Upper Lat Tower
•
Lat Cross Bar
Hardware:
• 2 Button Head Screws (3/8" X 2 1/2")
•
2 Washers (3/8")
Tool:
7/32" Hex Wrench
14-1 Align the two holes on the Lat Cross Bar with
those on the Upper Lat Tower as shown.
14-2 Secure using washers and screws as shown.
Step 13 Install Seat Back Pad
Note: The back of the Seat Back Pad has two
pairs of hol
es. Select the appropriate
set based on your height.
Parts:
• Seat Back Pad
•
Main Assembly
Hardware:
• 2 Button Head Screws (5/16" X 2 1/2")
•
2 Washers (5/16")
Tool:
3/16" Hex Wrench
13-1
Position Seat Back Pad against the
Seat Support Rail and align the
screw holes for your
height with
those on the Seat Support Rail
.
13-2
Secure Seat Back Pad to the Seat
Support Rail using screws and
washers as
shown.
Seat Back Pad
Flat
Washer
s
Button
Head
Screws
Button Hea d
Screws
Flat
Washers
Lat Cro ss Ba
r
Uppe
r Lat Tower
Hex Nuts
Step 14:
(3/8” X 3”)
Assembly Guide
Rods not shown
for clarit
y
Step 15 Install Upper Lat Tower Assembly
Parts:
• Upper Lat Tower Assembly
• Main Assembly
Hardware (1:1):
• 6 Button Head Screws (3/8" X 3/4")
• 6 Washers (3/8")
11
Tool:
7/32" Hex Wrench
15-1 Position the Upper Lat Tower Assembly
over th
Slide the Upper Lat Tower onto the
15-2
Lower Lat Tower and secure with screws
an
Upper Lat Tower
Flat
s
Washer
Button Head
Screws
e Lower Lat Tower Assembly.
d washers as shown.
Lower Lat Tower
Flat
s
Washer
Button Head
Screws
TIGHTEN HARDWARE
Carefully go over the entire Bowfle
™
Xtreme
hardware befo
home gym and tighten all
re using.
x
12
12
Assembly Guide
Step 16 Connect Cables
16-1 Connect and route cables through pulleys
to confirm that cables can move freely.
Page 18 of the owner’s manual shows
pulley routing for individual exercises.
CONGRATULATIONS!
You have successfully completed assembly of your
Bowflex Xtreme®
home gym! Please inspect your machine to ensure that all fasteners are
tight and everything is properly assembled. Review all warnings affixed to
machine.
Special Edition Includes:
Dr. Ellington Darden’s
Six Week Fast Fat Loss –
Body Leanness Program
The Bowflex Xtreme
Home Gym
Owner’s Manual
®
PN 11471 Rev E (7/2006)
Written By: Tom Purvis RPT, RTS
Registered Physical Therapist
and founder of the
Resistance Training
Specialist Program
14
Important Safety Precautions
• Always read and follow the Warning and Safety
labels attached to your Bowflex Xtreme
®
home gym.
Do not remove these labels. If you need replacement
labels, please call a
Bowflex® Representative at
(800) 605-3369.
• Read the owner
’s manual and follow it carefully
before using the machine.
• Parents and others in charge of children should be
aware of their responsibility, because the natural
play instinct of children can lead to situations for
which the training equipment is not intended.
• Never allow children to use the Bowflex Xtreme®
home gym unsupervised. To do so could result in
injury. If children are allowed to use the equipment,
their mental and physical development should be
taken into account. They should be instructed on
the correct use of the equipment.
• This equipment is under no circumstances suitable
as a children
’s toy.
• 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 or belts and their connections.
• Maximum user weight for the Bowflex Xtreme®
home gym is 300 pounds
(136 kg). For your safety,
do not use or allow others to use the Bowflex
Xtreme
®
home gym if they weigh in excess of 300
pounds (136 kg).
• Allow a workout area of at least 7' x 6" (2.1 m x 1.8
m) of free space for safe operation of the
Xtreme
®
home gym.
Bowflex
• Keep your body weight centered on the machine,
seat, or base frame platform while exercising.
• When using the Bowflex Xtreme® home gym for
standing leg exercises, always grasp the Lat Tower
on your machine for stability.
• Keep out of the path of the Power Rod® unit when
exercising and make certain that observers also
stand clear of the Bowflex Xtreme
the Power Rod
®
unit is in use.
®
home gym when
• Never move or adjust the seat while sitting on it.
Never stand on the seat.
• When hooking up Power Rod® caps, do not stand
directly over the top of the rods. Stand off to the
side while attaching rods.
• Never use dumbbells or other weight equipment
to incrementally increase the weight resistance.
Use only the Power Rod
Bowflex Xtreme
®
home gym.
®
unit that came with your
• Set up and use your Bowflex Xtreme® home gym on
a hard, level surface.
• Do not wear any loose or dangling clothing or
jewelry while using the Bowflex Xtreme
®
home gym.
Stand clear of all moving components.
• Before beginning any exercise program consult
your physician or health care professional. Only he
or she can determine the exercise program that is
appropriate for your particular age and condition.
If you experience any light-headedness, dizziness,
or shortness of breath while exercising, stop the
exercise and consult your physician.
• This machine is meant for individual consumer use
only, and is not meant for use by institutions.
• Never attempt to exercise with more resistance than
you are physically able to handle.
• Keep cables and Power Rod® unit bound with the
rod binding strap when not in use.
• Before exercising, make sure the cable pulley system
is properly secured, properly attached, and in
perfect working condition.
• All exercises in this manual are based on the
calibrated resistance and capacity levels of the
Bowflex Xtreme
®
home gym. Exercises not
in this manual are not recommended by the
manufacturer.
Table of Contents
15
Assembly Guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1-12
Important Safety Precautions . . . . . . . . . . . . . . . . . . . . . . . 14
Get To Know Machine . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
How to Use Your Machine . . . . . . . . . . . . . . . . . . . . . . . 17-19
Define Your Goals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20-22
Working Out . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
The Workouts:
The 20 Minute Better Body Workout . . . . . . . . . . . . . . . . . 23
Advanced General Conditioning . . . . . . . . . . . . . . . . . . . . . 23
20 Minute Upper / Lower Body . . . . . . . . . . . . . . . . . . . . .24
Body Building . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Circuit Training Anaerobic / Cardiovascular . . . . . . . . . . 26
True Aerobic Circuit Training . . . . . . . . . . . . . . . . . . . . . . .27
Strength Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Chest Exercises:
Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Chest Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Decline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Incline Bench Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
Shoulder Exercises :
Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Crossover Reverse Fly . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Crossover Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . . . . . .32
Crossover High Rear Deltoid Rows . . . . . . . . . . . . . . . . . . . 32
Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
Forearm Lateral Shoulder Raise . . . . . . . . . . . . . . . . . . . . .33
Front Shoulder Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Seated Shoulder Press . . . . . . . . . . . . . . . . . . . . . . . . . . . . .34
Shoulder Rotator Cuff (internal) . . . . . . . . . . . . . . . . . . . .35
Shoulder Rotator Cuff (external) . . . . . . . . . . . . . . . . . . . . 35
Shoulder Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Shoulder Shrug . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Scapular Protraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Scapular Depression . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Scapular Retraction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Back Exercises:
Standing Shoulder Pullover w/ Bent Lat Bar . . . . . . . . . . 39
Standing Shoulder Pullover w/ Hand Grips . . . . . . . . . . . 39
Narrow Pulldowns w/ Bent Lat Bar . . . . . . . . . . . . . . . . . .40
Narrow Pulldowns w/ Hand Grips . . . . . . . . . . . . . . . . . . .40
Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Crossover Bent Over Row . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .42
Crossover Seated Lat Rows . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Standing Low Back Extension . . . . . . . . . . . . . . . . . . . . . . .43
Reverse Grip Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Crossover Wide Pulldowns w/ Hand Grips . . . . . . . . . . . .44
Crossover Narrow Pulldowns w/ Hand Grips . . . . . . . . . .44
Seated Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Seated Wide Lat Pulldowns . . . . . . . . . . . . . . . . . . . . . . . . . 45
Arm Exercises:
Triceps Pushdown w/ Hand Grips . . . . . . . . . . . . . . . . . . .46
Triceps Hammer Pushdown . . . . . . . . . . . . . . . . . . . . . . . . . 46
Triceps Pushdown w/ Bent Lat Bar . . . . . . . . . . . . . . . . . . 47
Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
Hammer Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . .48
Cross Triceps Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .49
Hammer Triceps Kickback . . . . . . . . . . . . . . . . . . . . . . . . . .49
Resisted Dip . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Concentration Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Reverse Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Reverse Barbell Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . 52
Seated Biceps Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
Seated Biceps Hammer Curl . . . . . . . . . . . . . . . . . . . . . . . .53
Wrist Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Wrist Curl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
Abdominal Exercises:
Trunk Rotation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Seated (resisted) Oblique Abdominal Crunch . . . . . . . . .55
Seated (resisted) Abdominal Crunch . . . . . . . . . . . . . . . . . 56
Leg Exercises:
Leg Extension . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
Squat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Standing Hip Extension (knee bent) . . . . . . . . . . . . . . . . .58
Standing Hip Extension (knee extended) . . . . . . . . . . . . .58
Leg Kickback . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
Hip Flexion . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59
Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .60
Stiff Leg Dead Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Standing Hip Adduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Standing Hip Abduction . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Calf Raise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
Fast Fat Loss Now!
By Ellington Darden, Ph.D . . . . . . . . . . . . . . . . . . . . . . . 63-81
Exercise Log . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Muscle Chart . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Bowflex Xtreme® Home Gym 6-Week
Satisfaction Guarantee . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
Bowflex Xtreme
Warranty Information . . . . . . . . . . . . . . . . . . . . . . . . . . . .
®
Home Gym Warranty Card . . . . . . . . . 85
60
82
83
87
16
Get to Know Your Bowflex Xtreme® Home Gym
Upper Lat
Tower
Power Rod®
Unit
Rod Hook
Cable
Hand Grip
Pulley
50” Bent Lat
Bar
Cable Storage
Rod Caps
Center Cross Bar
Seat Back
Pad
Seat
Leg Attachment
Rod Box
Lower Pulley/ Squat
Base Frame
Platform
Station
How to Use Your Machine
17
Power Rod® Resistance
Power Rod® resistance rods are made from a special
composite material. Your rods are sheathed with a
protective black rubber coating. Each rod is marked
with its weight rating on the Rod Cap.
Adjusting and
Understanding
the Resistance
The standard Bowflex
Xtreme
comes with 210 pounds
of resistance (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.
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.
®
home gym
When You Are Not Using Your
Bowflex Xtreme
Disconnect the cables from the Power Rod® unit
when your are not using
your Bowflex Xtreme
home gym. Use the rod
binding strap included
with your machine to
bind all the rods together
at the top. You can also
place your cables and grips
through the strap to keep
them out of the way.
®
Home Gym
®
Safety
When hooking the Power
®
caps to the cable
Rod
hooks, do not stand
directly over the tops of
the rods. Stand off to one
side when connecting and
disconnecting the Power
Rod® unit from the cables.
Hooking 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.
To Order Additional 50 lb. (22.5 kg)
Power Rod
®
Sets
Please Call 1-800-269-3539
18
How to Use Your Machine
The Bowflex Xtreme® Home Gym
Pulley Positions
With the versatility to perform over 65 different
exercises, the Bowflex Xtreme
transitions from one exercise to another. Below is a
guide to the five different pulley positions you will
use to optimally perform your workout routine.
Position One:
Standard Position – most
common. Active pulleys are
on center cross bar.
®
home gym easily
Position Two:
Lat Pulldown Position. Ac tive
pulleys are on lat tower.
Maintenance and Care of Your Bowflex
Xtreme
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 or belts and their connections.
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.”
Review all warning notices. The 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. Worn or damaged
components shall be replaced immediately or
the equipment removed from service until the
repair is made. Only manufacturer supplied
components shall be used to maintain/repair
the equipment.
®
Home Gym
Position Three (optional):
Leg Extension Position. Active
pulleys are on the squat pulley
frame.
Position Six:
Rowing position. Active pulleys
are on squat pulley frame.
Position Four:
Squat position. Active pulleys
are on squat pulley frame and on
center cross bar.
If you have any questions regarding your
®
Bowflex Xtreme
home gym, please contact our
Customer Service Department at 1-800-605-3369
or by mail to: Customer Service, Nautilus, Inc.
World Headquarters, 16400 SE Nautilus Drive,
Vancouver, WA 98683.
How to Use Your Machine
19
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 them to the cables.
Standard Grip: Grasp the handle and cuff
together to form a grip without
inserting your hand through
the cuff portion. Most of the
exercises you perform 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 portion
of the grip 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.
Lat Pulldown
The Lat Pulldown tower enhances exercises
that work back, shoulders and triceps muscles.
Safety:
• Before using the Lat Pulldown, make sure
that all fasteners are in place and tightened.
• Make sure that the Lat Tower’s cables are
securely fastened to the regular
Xtreme
®
home gym cables.
Bowflex
• 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.
Leg Extension (optional attachment)
Designed to add more effectiveness to all exercises
where “leg work” is required.
Safety:
• Before using the Leg Extension, make sure
that all fasteners are in place and tightened.
• Make sure that the Leg Extension’s
cables are securely fastened
to the regular
Xtreme
®
home gym cables.
• Always use the Lock Knob
to secure the attachment to
Bowflex Xtreme®
your
home gym
Bowflex
.
Grips manufactured under
license agreement with HandsOn Sports & Gym Accessories,
Inc. Patent #4756527
20
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.
Muscle Strength is 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
muscle 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.
Muscle Endurance is the ability to perform repeated
contractions. It comes into play when you crosscountry 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.
Muscle Power is 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 actually 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 associated with your sport, learning
to apply this newly achieved power.
Body Composition is 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.
Balanced Strength and 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.
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.
Cardiovascular Endurance is 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.
Design Your Own Program
21
Define Your Goals
Understand fitness and its components.
Improperly designed programs can be dangerous.
Take some time to review this manual as well as
other fitness guides.
Know your current fitness level. Before you start any
fitness program you should consult a physician who
will help you determine your current abilities.
Identify your goals. Goals 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.
Select complementary exercises. Be sure to
pair exercises that address compound joint
movements and single joint movements. In
addition, select exercises that address complimentary muscle groups.
Put first things first. During each session, first work
muscle groups that need the most training.
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.
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.
The variables are as follows:
• Training Frequency: The number of times you
train per week. We recommend daily activity but
not daily training of the same muscle group.
• Training Intensity: The amount of resistance
used during your repetition.
• Training Volume: The number of repetitions
and sets performed.
• Rest Intervals: The time you rest between sets
and the time you rest between workouts.
Once you
these basic principles:
• Isolate Muscle Groups: Focus work on specific
muscle groups.
• Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.
’ve established a base of fitness, follow
22
Define Your Goals
Working Out
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.
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex Xtreme
®
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!
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.
Breathing
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:
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.
2) Allow breathing to occur, naturally,
’t force it.
don
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.
23
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Leg Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
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
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Leg Curl
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
Day 2 & 4
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
24
The Workouts
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 cardiovascular
benefits. 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
Chest
Back
Shoulders
Arms
Body Part
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Extension
Exercise
Leg Extension
Leg Curl
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Reps
12-15
12-15
12-15
12-15
10-12
10-12
25
The Workouts
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
DAY 2
DAY 3
Body Part
Chest
Shoulders
Body Part
Back
Arms
Body Part
Legs
Trunk
Exercise
Bench Press
Chest
Fly
Seated Shoulder Press
Crossover Rear Deltoid Row
Lateral Shoulder Raise
Shoulder Shrug
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Exercise
Squat
Leg Extension
Standing Hip Extension
Leg Curl
Standing Low Back Extension
Seated Abdominal Crunch
Seated Oblique Abdominal Crunch
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
Sets
2-4
2-4
2-4
2-4
2-4
2-4
2-4
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
12-15
8-12
8-12
8-12
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