Bowflex Xtreme 2 User Manual
Owner’s Manual
and
Fitness Guide
17497 Rev B (02/2007)
Table of Contents
Get To Know Your Machine 1
How to Use Your Machine 2
Warning 5
Define Your Goals 6
Working Out 9
The Workouts 9
Chest Exercises:
Bench Press 15
Chest Fly 15
Decline Bench Press 16
Incline Bench Press 16
Decline Chest Fly 17
Incline Chest Fly 17
Shoulder Exercises:
Crossover Rear Delt Rows 18
Crossover High Rear Delt Rows 18
Reverse Fly 19
Crossover Reverse Fly 19
Seated Shoulder Press 20
Front Shoulder Raise 20
Shoulder Extension 21
Shoulder Shrug 21
Scapular Protraction 22
Scapular Depression 22
Lateral Shoulder Raise 23
Seated Forearm Lateral Shoulder Raise 23
Shoulder Rotator Cuff (internal) 24
Shoulder Rotator Cuff (external) 24
Crossover Seated Rear Delt Rows 25
Scapular Retraction 25
Back Exercises:
Good Morning 26
Standing Low Back Extension 26
Bent Rear Delt Row 27
Crossover Bent Rear Delt Row 27
Seated Wide Lat Pulldowns 28
Narrow Pulldowns w/ Lat Pulldown Bar 28
Narrow Pulldowns w/ Hand Grips 29
Reverse Grip Pulldowns 29
Crossover Wide Pulldowns 30
Crossover Narrow Pulldowns 30
Pulldowns 31
Stiff Arm Pulldowns 31
Standing Shoulder Pullover w/ Hand Grips 32
Crossover Seated Lat Rows 32
Seated Lat Rows 33
Reverse Grip Pulldown with Lat Bar 33
Arm Exercises:
Triceps Pushdown w/ Hand Grips 34
Triceps Hammer Pushdown 34
Triceps Pushdown w/ Lat Pulldown Bar 35
Single Arm Pushdown 35
Triceps Extension 36
Cross Triceps Extension 36
Hammer Triceps Extension 37
“Rope” Pushdowns 37
Seated Biceps Curl 38
Standing Biceps Curl 38
Concentration Biceps Curl 39
Hammer Biceps Curl 39
Barbell Biceps Curl 40
Reverse Barbell Biceps Curl 40
Seated Hammer Biceps Curl 41
Reverse Curl 41
Triceps Kickback 42
Hammer Triceps Kickback 42
Arm Opposition Push-pull 43
Upper Body Opposition Push-pull 43
Wrist Extension 44
Wrist Curl 44
Resisted Dip 45
Abdominal Exercises:
Seated (resisted) Abdominal Crunch 46
Seated (resisted) Oblique Abdominal Crunch 46
Trunk Rotation 47
Leg Exercises:
Leg Extension 48
Squat 48
Calf Raise 49
Single Leg Calf Raise 49
Standing Hip Extension (knee bent) 50
Standing Hip Extension (knee extended) 50
Standing Hip Abduction 51
Standing Hip Adduction 51
Leg Kickback 52
Hip Flexion 52
Dead Lift 53
Stiff Leg Dead Lift 53
Fast Fat Loss Now!
By Ellington Darden, Ph.D 55
Bowflex® XTREME®2 Home Gym
6-Week Satisfaction Guarantee 64
Home Gym Warranty Card 65
Home Gym Warranty 67
Exercise Log 68
Muscle Chart
69
Get To Know
Your Machine
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 physical
fitness, strength and health expectations!
Bowflex’s innovative design, 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 home gym!
In this Owner’s Manual you’ll find powerful body-building
exercises, leanness-enhancing workouts and a Fast Fat Loss
eating program customized to give you extreme results!
The BOWFLEX® Xtreme®2 Home Gym
Pulley
Please take your time to read through the entire manual before
attempting to use your Bowflex® Xtreme®2 home gym. You
should understand how to properly set up and 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 confusing. Everyone
at Nautilus would like to congratulate you and thank you for
selecting the Bowflex® Xtreme®2 home gym. Bowflex® is the
best home fitness product available, and you’re just about to
prove it to yourself.
Again, thank you for choosing Bowflex®.
50” Lat Pulldown Bar
Cable Storage
Upper Lat
Tower
Power Rod®Units
Rod Hook
Hand Grip
Rod Box
Cable
Seat
Lower Pulley/
Squat Station
Rod Caps
Center Cross Bar
Seat Back Pad
Leg Attachment
Base Frame
Platform
How to Use
Your Machine
Power Rod® Resistance
Power Rod® units 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®2 home gym
comes with 210 pounds
of resistance (one pair of
5 pound rods, two pair
of 10 pound rods, one
pair of 30 pound rods,
and one pair of 50 pound
rods).
If you upgraded to a 310
or 410 pound capacity
you will have an additional one or two pair of 50
pound Power Rod
® units, respectively.
Storing the Bowflex® Xtreme®2 Home Gym
Disconnect the
cables from the
Power Rod
unit when your
are not using
your
Xtreme®2 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.
®
Bowflex®
To Order Additional Sets Of 50 lb. Power
Rod® Units Please Call 1-800-269-3539
Safety
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.
When hooking the
Power Rod
cable 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.
® unit to the
The Bowflex® Xtreme®2 Home Gym Pulleys
With the versatility to perform over 75 different exercises, the Bowflex®Xtreme®2 home gym is designed
to give you the best workout possible. And with it’s 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 home
gym Pulleys:
Slider Pulleys
The Bowflex® Xtreme®2 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 five different pulley locations used to perform a full workout routine:
Center Cross Bar:
Used when
performing exercises
like a Bench Press or
Chest Fly.
Lat Tower:
Used for exercises
like Pulldowns and
Pushdowns.
Leg Extension:
Used for leg exercises.
Squat:
Used for the Squat,
Dead Lift, Bent
Rows, etc.
Rowing Position:
Used exclusively for
Rowing to strengthen
the back.
Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym
Your Bowflex® Xtreme®2 home gym requires very little maintenance. To keep your Bowflex® Xtreme®2
home gym in top condition, check all fasteners before each workout and tighten as needed.
Clean the seat with a non-abrasive cleaner after each use. This will keep it looking new. Any non-abrasive
household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and
should not be used.
If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485.
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 Hand
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 enlarged to accommodate
the ankle. Insert your hand in the cuff and slide it away from the
handle. Insert your foot or ankle through the grip, and then tighten 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.
Shoulder Grip: Spread open the cuff and slide the grip up your
arm, tightening the grip around your shoulder by pulling the handle
toward the cuff.
Lat Cross Bar: The Lat Cross Bar enhance exercises that work back, shoulders and triceps muscles.
Safety: • Before using the the Lat Cross Bar, make sure that all fasteners are in place and tightened.
• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex
and the Lat Pulldown Bar, Squat Bar or Hand Grips.
• Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove the
bar when not in use.
• Do not hang from or attempt to perform “chin ups” from the Front Lat Cross Bar.
• Never pull on the Lat Pulldown Bar unless there is resistance attached to it.
® cables
Leg Extension: Designed to add more effectiveness to exercises that target your legs, thighs, calves, etc.
Safety: • Before using the Leg Extension, make sure that all fasteners are in place and tightened.
• Make sure that the Extension’s cables are securely fastened to the regular Bowflex
• Always use the Leg Extension Pin to secure the attachment to your
home gym
.
Bowflex® Xtreme®2
® cables.
WARNING!
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 dizziness or shortness of breath while exercising, stop
the exercise and consult your physician.
For Your Safety
Please Follow These Instructions
Keep your body weight centered on the Seat
or Standing Platform while exercising.
When using the Bowflex
gym for standing leg exercises, always grasp the
Center Cross Bar on your machine for stability.
Keep out of the path of the Power Rod
exercise and make certain that observers also stand
clear of the Power Ro
Never move or adjust the Seat while
sitting on it. Never stand on the Seat.
Never attempt to exercise with more resistance
than you are physically able to handle.
Keep cables and Power Rod
rod binding strap when your Bowflex
® Xtreme®2 home
® unit during
d® unit while they are in use.
® unit bound with the
® is not in use.
Strength Training Equipment
Safety Warnings
Inspect your machine before each workout.
Periodically check all hardware and
fasteners to make sure none have loosened
with use. Tighten if necessary.
When hooking up Power Rod
stand directly looking over the top of the rods.
Stand off to the side while attaching rods.
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®2 home gym. Any
exercises not described in this manual are
not recommended by the manufacturer.
® unit
do not
1. Never allow children to use the Bowflex®
Xtreme®2 home gym unsupervised. To do so
could result in injury. This equipment is under
no circumstances suitable as a children’s toy.
2. Maximum user weight for the Bowflex
Xtreme®2 home gym is 300 lbs. For your
safety, do not use or allow others to use the
Bowflex® Xtreme®2 home gym if they weigh
in excess of 300 lbs.
3. This machine is meant for individual
consumer use only, and is not meant for use
by institutions, clubs, etc.
4. Inspect your machine for any worn or loose
components prior to use.
®
5. Do not wear any loose or dangling clothing
or jewelry while using the Bowflex
Xtreme®2 home gym. Stand clear of moving
components.
6. Always read and follow the Warning and
Safety labels attached to your Bowflex
Do not remove these labels. If you need
replacement labels, please call a Nautilus
Representative at (800) 269-3539.
7. Never use dumbbells or other weights to
incrementally increase the weight resistance.
Use only the Power Rod
with your Bowflex
8. Set up and use your
home gym on a hard, level surface.
® unit that came
® Xtreme®2 home gym.
Bowflex® Xtreme®2
®
®.
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 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.
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 possibly 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.
Design Your Own Program
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.
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.
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’ve established a base of fitness, follow
these basic principles:
• Isolate muscle groups: Focus work on specific
muscle groups.
• Progressive Loading: The gradual systematic
increase of repetitions, resistance and exercise
period.
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.
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.
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:
Warming Up
We recommend that you warm up by doing
light stretching and performing light exercises
on the Bowflex
®.
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.
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,
don’t force it.
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
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Delt 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
Day 2 & 4
Body Part
Chest
Shoulders
Arms
Legs
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown
Biceps Curl
Leg Extension
Leg Curl
Exercise
Seated Lat Rows
Seated Lat Pulldowns
Crossover Rear Delt 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
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
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
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 Delt 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
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 Delt 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
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
routine. The idea is to move quickly f rom 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
Chest
Legs
Back
Legs
Trunk
Body Part
Shoulders
Legs
Back
Trunk
Arms
Body Part
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Squat
Seated Lat Row
Leg Curl
Seated Abdominal Crunch
Exercise
Seated Shoulder Press
Leg Extensions
Seated Lat Pulldowns
Standing Low Back Extension
Biceps Curl
Exercise
Crossover Rear Delt Rows
Triceps Pushdown
Leg Curl
Seated Oblique Crunch
Reps
8–12
8–12
8–12
8–12
8–12
Reps
8–12
8–12
8–12
8–12
8–12
Reps
8–12
8–12
8–12
8–12
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
Chest
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Legs
Aerobic Exercise
Trunk
Aerobic Exercise
Body Part
Shoulders
Aerobic Exercise
Legs
Aerobic Exercise
Back
Aerobic Exercise
Trunk
Aerobic Exercise
Arms
Exercise
Bench Press
30–60 Seconds
Squat
30–60 Seconds
Seated Lat Rows
30–60 Seconds
Leg Curl
30–60 Seconds
Seated Abdominal Crunch
30–60 Seconds
Exercise
Seated Shoulder Press
30–60 Seconds
Leg Extension
30–60 Seconds
Seated Lat Pulldowns
30–60 Seconds
Standing Low Back Extension
30–60 Seconds
Biceps Curl
Reps
8-12
8-12
8-12
8-12
8-12
Reps
8-12
8-12
8-12
8-12
8-12
16
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 lbs 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
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 Delt Rows
Shoulder Shrug
Exercise
Seated Lat Row
Seated Lat Pulldowns
Biceps Curl
Reverse Curl
Triceps Pushdown
Triceps Extension
Exercise
Squat
Leg Extension
Leg Curl
Standing Hip Extension
Standing Low Back Extension
Seated Abdominal Crunch
Sets
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
Reps
5-8
5-8
5-8
5-8
5-8
Reps
5-8
5-8
5-8
5-8
5-8
5-8
Reps
5-8
5-8
5-8
5-8
5-8
5-8
XTREME®2
Chest Exercises
Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between upper
arms and torso throughout motion.
• Keep chest muscles tightened. Limit and
control your range of motion.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Keep elbows in front of shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
START ACTION
• Grasp Hand Grips in both
hands.
• Bend your elbows until hands
are at chest level. Rotate upper
arms away from torso, elbows
out, palms forward.
• Line up arms with cables
keeping your wrists straight.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• Slowly press your hands forward,
straightening your arms while
moving your hands together. Do
not lock elbows.
• Return to start position, keeping
your wrists at shoulder width and
in line with the cables.
Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
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,
keep your shoulder blades pinched
together throughout upward and
downward movements.
START
START ACTION
• Grasp Hand Grips in both
hands.
• Open your arms into a wide,
elbow bent position, keeping
elbows and forearms below chest
level, palms forward.
• Raise chest, pinch shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• Slowly press your arms forward
and upward, straightening arms
and moving your hands together.
• Rotate your wrists and forearms
upward, making sure that your
arms are directly “in line” with
the cables.
• Slowly return to start position.
XTREME®2
Chest Exercises
Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
START ACTION
• Grasp Hand Grips in
both hands.
• Cables travel beneath arms,
forearms aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° lower than
when in the “standard” Bench
Press start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
FINISH
• Slowly straighten your
elbows, keeping upper arms
at a 90° angle from your
torso. Forearms should be 56" lower than when in the
standard Bench Press position.
Do not lock your elbows.
• Slowly return to the start
position, keeping your wrists
steady and your movements
slow and controlled.
Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)
Muscles worked:
Pectoralis Major; Deltoids; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Position
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso at the start of the motion,
and slightly less than 90° at the finish.
• Keep knees bent, feet on Platform, head
back against Seat Back Pad.
• Do not let your elbows travel behind
your shoulders.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
START ACTION
• Grasp Hand Grips in
both hands.
• Cables travel over arms, forearms
aligned with cables.
• Bend your elbows, keeping your
forearms at least 10° higher than
when in the “standard” Bench
Press start position.
• Raise chest, pinch shoulder
blades together, and maintain a
comfortable arch in lower back.
FINISH
• Slowly straighten your elbows,
keeping upper arms at a 90°
angle from your torso.
Forearms should be 5-6"
higher than when in the
standard Bench Press position.
Do not lock your elbows.
• Slowly return to the start
position, keeping your wrists
steady and your movements
slow and controlled.
XTREME®2
Chest Exercises
Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)
Muscles worked:
Pectoralis Major; Anterior Deltoid
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 shoulder blades together
throughout movement.
START
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 shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• 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
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 shoulder blades together
throughout movement.
START
START ACTION
• 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 shoulder
blades together, and maintain a
slight, comfortable arch in your
lower back.
FINISH
• 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.
XTREME®2
Crossover Rear Delt Rows—Elbow Flexion
Shoulder Exercises
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• To work one arm at a time, place nonworking hand on Seat Back Pad to
stabilize.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
START ACTION
• Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing toward the floor,
arms nearly straight.
• Bend slightly from hips and
raise your arms until they are in
front of your body at a 90° angle
to your torso.
FINISH
• Allowing your arms to bend
as you go, move your elbows
outward and backward.
• Keep your forearms pointing in
the direction of the cables.
• Slowly return to the start
position. Do not relax the
tension in your shoulder muscles.
Crossover High Rear Delt Rows—Elbow Flexion
Muscles worked:
Anterior and Middle Deltoids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Front Lat Cross Bar
Leg Extension:
Removed
Success Tips
• Maintain a 90° angle between your upper
arms and torso during motion.
• Keep shoulder blades pinched together,
good spinal alignment and your chest
lifted throughout exercise.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
START
START ACTION
• Cross your arms in front of you
and grasp the Hand Grips (right
Grip in left hand and vice versa),
palms facing toward the floor,
arms nearly straight.
• Stand up straight and then lean
back slightly from hips.
FINISH
• Allowing your arms to bend
as you go, move your elbows
outward and backward.
• Keep your forearms pointing in
the direction of the cables.
• Move until your elbows are
slightly behind your shoulders.
• Slowly return to the start
position. Do not relax the
tension in your shoulder muscles.
XTREME®2
Shoulder Exercises
Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Do not lose spinal alignment—keep your
chest lifted.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
START
START ACTION
• Grasp the Hand Grips, palms
facing floor, arms nearly straight.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front of
body at a 90˚ angle from torso.
FINISH
• Maintaining the bend in your
arms, move your elbows outward
and backward.
• When your elbows are slightly
behind your shoulders, slowly
return to the start position,
keeping your rear shoulder
muscles tightened throughout
movement.
Crossover Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)
Muscles worked:
Rear Deltoids; Middle Deltoids;
Trapezius; Rhomboids
Position:
Standing—facing Power Rod® unit
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Narrow Pulleys
Leg Extension:
Removed
Success Tips
• Do not lose spinal alignment—keep your
chest lifted.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Keep your spine aligned and a slight arch
in your lower back.
• Maintain a 90° angle between upper
arms and torso throughout exercise.
START
START ACTION
• Cross your arms in front of your
body and grasp the Hand Grips,
right Grip in left hand and vice
versa, with your palms facing the
floor and arms nearly straight.
• Stand up straight and bend
slightly forward from the hips
until arms/cables are in front of
body at a 90˚ angle from torso.
FINISH
• Maintaining the bend in your
arms, move your elbows outward
and backward, crossing the cables
as your arms move back.
• When your elbows are slightly
behind your shoulders, slowly
return to the start position,
keeping your rear shoulder
muscles tightened throughout
movement.
XTREME®2
Shoulder Exercises
Seated Shoulder Press—Shoulder Adduction (and elbow extension)
Muscles worked:
Front Deltoids; Upper Trapezius; Triceps
Position:
Seated—facing outward
Accessory:
Hand Grips
Pulleys:
Center Cross Bar—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms, but keep
your spine steady and tight.
• Keep abdominals tight and maintain
good spinal alignment.
START
START ACTION
• Grasp Hand Grips, palms facing
away from the Power Rod® unit.
• Raise the Hand Grips to
shoulder level, keeping your
palms facing forward.
FINISH
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• Slowly return to the start
position, keeping tension in your
front shoulder muscles.
Front Shoulder Raise—Shoulder Flexion (elbow stabilized)
Muscles worked:
Front and Middle Deltoids
Position:
Standing—facing outward
Accessory:
Hand Grips
Pulleys:
Squat Pulley Frame—Wide Pulleys
Leg Extension:
Removed
Success Tips
• Keep abdominals tight and maintain
good spinal alignment.
• Lift your chest, keep your knees bent and
feet on Standing Platform.
• Do not increase the arch in your lower
back as you raise your arms. You may
wish to lean your lower back against the
Seat Back Pad.
START
START ACTION
• Grasp the Hand Grips,
palms facing back toward the
Power Rod® unit, arms straight
at your sides.
FINISH
• Keeping your arms straight,
move them forward, leading
with your forearms, until arms
are extended in front of you at
shoulder height.
• Arms may be moved alternately
or together.
• Slowly return to the start
position with your upper arms
next to your torso.
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