Owner’s Manual and Fitness Guide 17497 Rev B (02/2007)
Table of Contents Get To Know Your Machine How to Use Your Machine Warning Define Your Goals Working Out The Workouts 1 2 5 6 9 9 Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly 15 15 16 16 17 17 Shoulder Exercises: Crossover Rear Delt Rows Crossover High Rear Delt Rows Reverse Fly Crossover Reverse Fly Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lateral Shoulder R
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! 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.
Power Rod® Resistance How to Use Your Machine 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).
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.
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.
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.
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.
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.
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®.
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.
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 enefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program b training 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate.
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.
CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging r outine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1.
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.
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.
XTREME®2 Chest Exercises Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START Success Tips • Maintain a 90° angle between upper arms and torso throughout motion. • Keep chest muscles tightened. Limit and control your range of motion.
XTREME®2 Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Pectoralis Major; Deltoids; Triceps START FINISH Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START 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.
XTREME®2 Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Pectoralis Major; Anterior Deltoid START FINISH Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed START 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.
XTREME®2 Shoulder Exercises Crossover Rear Delt Rows—Elbow Flexion Muscles worked: Anterior and Middle Deltoids START FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START 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.
XTREME®2 Shoulder Exercises Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids START FINISH 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.
XTREME®2 Shoulder Exercises Seated Shoulder Press—Shoulder Adduction (and elbow extension) Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START 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.
XTREME®2 Shoulder Exercises Shoulder Extension—(elbows stabilized) Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoid; Middle Trapezius; Rhomboids; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: START Removed Success Tips • Keep your chest lifted, knees bent and feet braced against the Standing Platform. • Keep your lats tightened throughout the motion.
XTREME®2 Shoulder Exercises Scapular Protraction—(elbows stabilized) Muscles worked: START FINISH Serratus Anteriors Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • You may wish to lean your head against the Seat Back Pad. • Keep your spine aligned and a slight arch in your lower back.
XTREME®2 Shoulder Exercises Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized) Muscles worked: Middle Deltoids; Supraspinatus; Upper Trapezius START FINISH Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • You may need to use the Squat Straps for this exercise. • Elevate your shoulders slightly toward the back of your head. • Maintain good spinal alignment and bend forward slightly from the hip.
XTREME®2 Shoulder Exercises Shoulder Rotator Cuff—Internal Rotation Muscles worked: START FINISH Subscapularis Position: Standing—facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START Success Tips • 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 forearms and torso throughout exercise.
XTREME®2 Shoulder Exercises Crossover Seated Rear Delt Rows—Elbow Flexion Muscles worked: Anterior and Middle Deltoids START FINISH Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Maintain a 90° angle between your upper arms and torso during motion. • Keep knees bent and feet braced against the Standing Platform. • Do not bend your torso forward.
XTREME®2 Back Exercises Good Morning Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement. • Lift your head, keep your knees bent and feet on Standing Platform.
XTREME®2 Back Exercises Bent Rear Delt Row Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: START Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
XTREME®2 Back Exercises Seated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids START FINISH Position: Seated—Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. • Keep your spine aligned, abs tight and a slight arch in your lower back.
XTREME®2 Back Exercises Narrow Lat Pulldowns with Hand Grips—Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Narrow Pulleys Leg Extension: Removed START Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion.
XTREME®2 Back Exercises Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps START FINISH Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Wide Pulleys Leg Extension: Removed START Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. Keep lats tightened. • Do not bend your neck forwards or backwards during motion.
XTREME®2 Back Exercises Pulldowns—Shoulder Adduction (with elbow flexion) Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps START FINISH Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • To determine the appropriate grip width for you, hold your arms straight out to your sides at shoulder height.
XTREME®2 Back Exercises Standing Shoulder Pullover with Hand Grips—Elbow Stabilized Muscles worked: Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps START FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your lats tightened throughout entire motion. • Keep your spine aligned, abs tight and a slight arch in your lower back.
XTREME®2 Back Exercises Seated Lat Rows—Shoulder Extension (and elbow flexion) Muscles worked: START Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps FINISH Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Keep knees bent and feet braced against the Standing Platform. • Do not bend your torso forward. • Keep your chest lifted and maintain spinal alignment.
XTREME®2 Arm Exercises Triceps Pushdown with Hand Grips—Elbow Extension Muscles worked: START Triceps FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
XTREME®2 Arm Exercises Triceps Pushdown with Lat Pulldown Bar—Elbow Extension Muscles worked: START Triceps FINISH Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
XTREME®2 Arm Exercises Triceps Extension—Elbow Extension overhead Muscles worked: START FINISH Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
XTREME®2 Arm Exercises Hammer Triceps Extension Muscles worked: START FINISH Triceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START Success Tips • Keep your upper arms motionless and your wrists straight. • Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise, using controlled motion.
XTREME®2 Arm Exercises Seated Biceps Curl—Elbow Extension (in supination) Muscles worked: START FINISH Biceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Keep knees bent, feet flat on the Standing Platform • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight.
XTREME®2 Arm Exercises Concentration Biceps Curl—Flexion (in supination) Muscles worked: START FINISH Biceps Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your upper body motionless and your wrists straight. • Bend from the hips, never the waist. • Elbow should point to the floor at all times.
XTREME®2 Arm Exercises Barbell Biceps Curl—Elbow Extension Muscles worked: START FINISH Biceps Position: Standing—Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Keep your knees bent and feet on Standing Platform. • Keep your chest lifted, shoulders pinched together, and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • Grasp the Squat Bar, palms facing forward.
XTREME®2 Arm Exercises Seated Biceps Hammer Curl—Elbow Flexion Muscles worked: START FINISH Brachioradialis; Biceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed START Success Tips • Reach down and grasp the Hand Grips in the vertical “Hammer Grip” position. • Straighten, keeping your upper arms and elbows by your sides, elbows loose. Forearms should be at a 90˚ angle to upper arms.
XTREME®2 Arm Exercises Triceps Kickback Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back. • Keep one hand on the Center Cross Bar to stabilize yourself throughout motion.
XTREME®2 Arm Exercises Arm Opposition Push-Pull Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START Success Tips • Lift your chest and keep your knees slightly bent and feet on Standing Platform. • For this exercise, one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable. Alternate sides to build muscle evenly.
XTREME®2 Arm Exercises Wrist Extension Muscles worked: START FINISH Forearms Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Move slowly and keep tension in the back of the forearms at all times. • Keep your chest lifted, trunk muscles tightened, and a very slight arch in your lower back.
XTREME®2 Arm Exercises Resisted Dip—Elbow Extension Muscles worked: START FINISH Triceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on Standing Platform. • Keep your back straight and knees slightly bent. • Keep your abs tight throughout entire motion and maintain good spinal alignment.
XTREME®2 Abdominal Exercises Seated (Resisted) Abdominal Crunch—Spinal Flexion Muscles worked: START FINISH Rectus Abdominus; Obliques Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and feet on Standing Platform. • Do not lift your head or chin—your head should follow the rib motion rather than lead it. Maintain normal neck posture.
XTREME®2 Abdominal Exercises Trunk Rotation Muscles worked: START FINISH Rectus Abdominus; Obliques; Serratus Anterior Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • This exercise must be performed correctly—failure to do so could result in injury. Use only low weight Rods. • Keep all motion in your torso.
XTREME®2 Leg Exercises Leg Extension Muscles worked: START FINISH Quadriceps Position: Seated—facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged Success Tips • Use slow, controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. Keep kneecaps pointing up and straight forward. • Sit up straight, chest lifted, abs tight and a slight arch in your lower back.
XTREME®2 Leg Exercises Calf Raise—Ankle Plantarflexion (knee stabilized) Muscles worked: START FINISH Gastrocnemius; Soleus Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Platform—Standard Pulley Leg Extension: Removed START Success Tips • Keep your knees slightly bent and toes/ balls of feet on Standing Platform. • Do not lose contact between the balls of your feet and the Standing Platform.
XTREME®2 Leg Exercises Standing Hip Extension—(knee flexed) Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed START Success Tips • Keep your knees slightly bent and support foot on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and a very slight arch in your lower back. • Do not bend from waist or lower back.
XTREME®2 Leg Exercises Standing Hip Abduction Muscles worked: Gluteus Medius START FINISH Position: Stand—facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back. • This exercise does not burn fat from hips but builds strength and stability. • Keep working leg straight or only very slightly bent and your hips level.
XTREME®2 Leg Exercises Leg Kickback—Hip and Knee Extension Muscles worked: Piriformus; Gluteus Maximus START FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Lift your chest, keep your knees slightly bent and support foot on Standing Platform. • Keep your spine straight and your hips level—do not raise your hips during motion. • Use only a small range of motion.
XTREME®2 Leg Exercises Dead Lift Muscles worked: Gluteus Maximus START FINISH Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Keep your abs tight throughout movement. • Keep your knees bent and your head up.
The Bowflex® Xtreme®2 Home Gym Body Leanness Program By Ellington Darden, Ph.D. The following dietary program was created for use with your Bowflex®XTREME®2 home gym by Dr. Ellington Darden. Please consult your physician or health care professional before beginning any fitness or dietary program. Introduction to The Bowflex® XTREME®2 Home Gym’s Body Leanness Program This program is scientifically designed for maximum fat loss over six weeks.
Body Leanness Program Before beginning this program, consult your physician or health care professional and show them this plan. professional. Only your physician or health care professional can determine if this course is appropriate for your particular age and condition. Make sure you read your Bowflex® XTREME®2 home gym Owner’s Manual before attempting a workout.
Superhydrate Your System Drinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can seem like a challenge at first. Stick with it. Carry a large sports bottle or similar item with you throughout the day. After several weeks, you will find that you actually thirst for more and more water, and the amounts recommended are easily reached. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water.
The Eating Plan 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 them exactly. Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But, as you probably realize, products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
Breakfast = 300 calories. Lunch = 300 calories. Bagel Sandwich Choice of bagel, cereal or shake: 1 plain bagel, Sarah Lee® (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice, fresh or frozen (55) Noncaloric beverage: any beverage without calories, caffeine or sodium, such as decaffeinated coffee or tea. Cereal 1.5 ounces (42 grams) serving equals approximately 165 calories.
Dinner = 500 or 300 calories.
Shopping List Shopping List Quantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping. Staples Orange juice, skim milk, whole-wheat bread, Promise® Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, decaffeinated coffee, diet soft drinks, water).
Q&A 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 between meals or snacks. Try spacing your meals and snacks where there are fewer hours between them. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. If this is the case with you, you might want to ease off the coffee more gradually. Q. I don’t like red meat.
Maintaining Your Lean Body 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 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-anderror experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week.
Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee 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% satisfied with your Bowflex® XTREME®2 home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling. 1. Call a Nautilus Representative at 1-800-628-8458 for a Return Authorization Number.
Bowflex® XTREME®2 Home Gym Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice Name: Address: Apt.
What Is Covered Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Tampering with the unit will void the warranty.
Warranty Information (Keep For Your Records) What Does This Warranty Cover? Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions. This Warranty is extended only to the original purchaser, and is not transferable to any other person.
Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Muscle Chart Sternocleidomastoid Pectoralis Major Trapezius Upper Middle Lower Front Deltoid Middle Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Rear Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Lon
“Every effort has been made to provide you with a clear and accurate assembly manual. Should you find any inconsistencies, have questions about your Bowflex® Xtreme®2 home gym or have suggestions for improving our manuals, please call 800-628-8458 for assistance” © 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. Bowflex XTREME®2, Nautilus, Power Rod® unit and the Bowflex XTREME®2 and Nautilus logos are registered trademarks of Nautilus, Inc.