Special Edition Includes: Dr.
Introduction Congratulations! 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.
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Assembly Hardware: (1:1 Scale) Button Head Screws: Button Head Screw Top View 4 (5/16" x 3/4") 20 (3/8" x 3/4") 2 (3/8" x 1") (in separate bag with washers) 2 (3/8" x 3") 2 (5/16" x 2 1/2") 1 (3/8" x 5") Flat Washers: 3 (1/4") 26 (3/8") Flat Washer Side View 6 (5/16") 4 (1/2") 3 Self Threading Screws (#10 x 1") 2 Cap Screws (1/4" x 1/2") Top View Top View Nylock Nuts: 2 Threaded Studs (1/2" x 9 1/2") (shown shorter than actual size) Side View 4 (1/2") 1 (3/8")
4 Assembly Guide Step 1 Base Frame Assembly Parts: • Base Frame • Left Frame Rail • Right Frame Rail • Rear Cross Member Hardware: Button Head Screws • 6 Button Head Screws ( 3/8" X 3/4") • 6 Flat Washers (3/8") Flat Washers Left Frame Rail Tool: 7/32" Allen Wrench Button Head Screws (or Hex Wrench) 1-1 Lay all parts on floor as Rear Cross Member Flat Washers shown. 1-2 Insert Frame Rail connectors into the Base Frame and Rear Cross Member. Secure with screws and washers as shown.
5 Assembly Guide Step 3 Install Lower Lat Tower Assembly Parts: • Lower Lat Tower Assembly • Base Frame Assembly Lower Lat Tower Assembly Button Head Screw Hardware: • 2 Button Head Screws (3/8" X 3/4") • 2 Flat Washers (3/8") Button Head Screw Tool: 7/32” Hex Wrench Flat Washer 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.
6 Assembly Guide Button Head Screws Step 5 Install Squat Pulley Frame Flat Washers Parts: • Squat Pulley Frame Assembly • Main Assembly Squat Pulley Frame Hardware: • • • • Flat Washers 1 Button Head Screw (3/8" X 5") 1 Nylock Nut (3/8") 2 Button Head Screws (3/8" X 1") 4 Washers (3/8") Nylock Nut Tools: 7/32" Hex Wrench & Adjustable or Socket Wrench Button Head Screw 5-1 Place the Squat Pulley Frame behind the Seat Support Rail and align the top screw holes.
7 Assembly Guide Step 7 Install Slider Pulleys Slider Pulley w/ Cable Assembly Parts: • 2 Slider Pulleys with Cable Assembly • Main Assembly Cap Screw Slider Pulley w/ Cable Assembly Hardware: Cap Screw • 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.
8 Assembly Guide Step 9 Seat Assembly Button Head Screws Parts: • Seat Backbone • Seat Bottom Flat Washers Hardware: • 4 Button Head Screws (5/16" X 3/4") • 4 Washers (5/16") Tool: 3/16" Hex Wrench 9-1 Install the Seat Backbone to the Seat Backbone Seat Bottom underside of the Seat Pad using screws and washers as shown. If you did not purchase the Optional Leg Extension, skip steps 10 and 11 and proceed to Step 12.
9 Assembly Guide Step 11 Install Optional Leg Extension Assembly Lock Knob Parts: • Leg Extension Assembly • Lock Knob Seat Backbone Leg Extension Backbone 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.
10 Step 13 Install Seat Back Pad Seat Back Pad Note: The back of the Seat Back Pad has two pairs of holes. 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 Flat Washers 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.
Assembly Guide 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") Tool: 7/32" Hex Wrench 15-1 Position the Upper Lat Tower Assembly over the Lower Lat Tower Assembly. 15-2 Slide the Upper Lat Tower onto the Lower Lat Tower and secure with screws and washers as shown.
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.
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. • 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).
Table of Contents 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 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
16 Get to Know Your Bowflex Xtreme® Home Gym 50” Bent Lat Bar Pulley Cable Storage Upper Lat Tower Rod Caps Center Cross Bar Power Rod® Unit Seat Back Pad Rod Hook Seat Cable Hand Grip Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station
How to Use Your Machine 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® home gym 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.
18 How to Use Your Machine The Bowflex Xtreme® Home Gym Pulley Positions Maintenance and Care of Your Bowflex Xtreme® Home Gym With the versatility to perform over 65 different exercises, the Bowflex Xtreme® home gym easily 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. Inspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components prior to use.
How to Use Your Machine Hand Grip Lat Pulldown 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. The Lat Pulldown tower enhances exercises that work back, shoulders and triceps muscles. 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.
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.
Define Your Goals 21 Design Your Own Program Understand fitness and its components. Improperly designed programs can be dangerous. Take some time to review this manual as well as other fitness guides. 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.
22 Define Your Goals Working Out Cool Down 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. An essential part of the exercise routine is the cool down.
23 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.
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.
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.
26 The Workouts 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 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.
27 The Workouts 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.
28 The Workouts Strength Training Frequency: 3 Days Per Week (M-W-F) Time: About 45-60 Minutes This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 pounds and decrease your reps to 5.
29 Chest Exercises Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm. START FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – wide position Before you begin: Remove Leg Extension and adjust seat height. The pulleys should be in the wide position.
30 Chest Exercises Decline Bench Press – Shoulder Horizontal Adduction (and Elbow Extension) Muscles worked: Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid) and triceps. START FINISH Position: Seated (seat in lowest position) facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – standard position Before You Begin: Remove Leg Extension and adjust seat to lowest setting.
31 Shoulder Exercises Reverse Fly – Shoulder Horizontal Abduction (Elbows Stabilized) Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). START FINISH Position: Standing – facing Power Rod® unit Seat: Removed Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension. The pulleys should be in the narrow position.
32 Shoulder Exercises Crossover Rear Deltoid Rows – Elbow Flexion Muscles worked: Back portion of shoulder muscles (rear deltoids, rear portion of middle deltoids). START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and seat. Center Cross Bar Pulleys should be in narrow position. Key Points: • Maintain a 90º angle between upper arms and sides of torso.
33 Shoulder Exercises Lateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized) Muscles worked: Side shoulder muscles (middle deltoids), top muscle of rotator cuff (supraspinatus) and upper trapezius muscles. START FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – use squat straps Before You Begin: Remove Seat and Leg Extension Key Points: • DO NOT swing arms upward or move trunk. START • Stand on platform facing outward.
34 Shoulder Exercises Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized) Muscles worked: Front part of shoulder muscles (front deltoids) and front part of middle deltoids. START FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension and seat. Use platform pulleys. Key Points: • Keep chest lifted and abdominals tightened throughout entire motion and maintain good spinal alignment.
35 Shoulder Exercises Shoulder Rotator Cuff – Internal Rotation Muscles worked: START Front rotator cuff muscle (subscapularis). FINISH Position: Standing – facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar -wide position Before You Begin: Remove Seat and Leg Extension Key Points: • Motion should be slow and controlled. • Do not rotate spine to get additional range of motion. Try for pure rotation of shoulder joint. More is not better! • Use light resistance only.
36 Shoulder Exercises Shoulder Extension – Elbows Stabilized Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulder blades (middle trapezius, rhomboid muscles) and triceps. START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position START Before You Begin: Remove Leg Extension and seat. Key Points: • Do not lose spinal alignment, keep chest lifted.
37 Shoulder Exercises Scapular Protraction – Elbows Stabilized Muscles worked: Serratus anterior muscles, the muscles on the side of the rib cage. START FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Maintain a 90º angle between upper arms and torso throughout the exercise. • Keep elbows straight.
38 Shoulder Exercises Scapular Retraction Muscles worked: Develops muscles between shoulder blades (trapezius and rhomboids). START FINISH Position: Seated on floor, facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward. • Do not lose spinal alignment, keep chest lifted. • Do not pull with arm muscles. START • Sit on floor facing Power Rod® unit. • Grab hand grips with palms facing each other.
39 Back Exercises Standing Shoulder Pullover – with Bent Lat Bar (Elbows Stabilized) Muscles worked: Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps. START FINISH Position: Standing – facing Power Rod® unit Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose spinal alignment.
40 Back Exercises Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. START FINISH Position: Seated – facing Power Rod® unit Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion.
41 Back Exercises Bent Over Row Muscles worked: Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group. START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not bend neck backward or forward while raising bar. • Do not slouch when lowering hand grips. • Keep spine in good alignment through entire motion.
42 Back Exercises Seated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps. START FINISH Position: Seated on ground, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension Key Points: • Do not bend torso forward at any point. • Do not lose spinal alignment – keep chest lifted.
43 Back Exercises Standing Low Back Extension – with Hip Extension Muscles worked: Muscles in lower back (erector spinae, deep spinal muscles), lower back muscles, gluteus maximus and hamstrings. START FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame – standard position Before You Begin: Remove Seat and Leg Extension Key Points: • Keep chest lifted and a very slight arch in lower back at all times. • Move from hips only, not waist.
44 Back Exercises Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves chest (pectoralis major) muscles and triceps muscles. START FINISH Position: Seated – facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Do not lose spinal alignment. • Keep lats tightened throughout entire motion. • Do not lean backward as you pull.
45 Back Exercises Seated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion) Muscles worked: Latissimus dorsi, teres major and rear deltoid. Also involves biceps group. START FINISH Position: Seated – facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Leg Extension Key Points: • Maintain good spinal alignment, chest lifted, abs tight and a slight arch in lower back. • Keep lats tightened throughout entire motion. • Do not let grips touch chest.
46 Arm Exercises Triceps Pushdown – Elbow Extension Muscles worked: START Triceps muscles. FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted and abs tight. Maintain a very slight arch in the lower back.
47 Arm Exercises Triceps Pushdown – with Bent Lat Bar (Elbow Extension) Muscles worked: START Triceps muscles. FINISH Position: Standing – facing Power Rod® unit Accessory: 50” Bent Lat Bar Pulleys: Lat Tower Before You Begin: Remove Leg Extension START Key Points: • Keep upper arms motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control motion on the way up. • Maintain good posture by keeping chest lifted, abs tight. Maintain a very slight arch in lower back.
48 Arm Exercises Hammer Triceps Extension – Elbow Extension Muscles worked: Triceps muscles. START FINISH Position: Seated – facing outward Accessory: Hand Grips in “Hammer Grip” Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension and adjust seat height. Key Points: • Keep upper arms/shoulders motionless. • Keep wrists straight. • Tighten triceps throughout exercise and control the motion on the way down. START • Bend knees. Place feet flat on platform.
49 Arm Exercises Triceps Kickback Muscles worked: Triceps muscles. START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Seat and Leg Extension Key Points: • Maintain spinal alignment. • Keep arm at side and wrist straight throughout entire motion. • Tighten triceps throughout exercise and control motion. • Keep palms facing upward. START • Stand on platform.
50 Arm Exercises Resisted Dip – Elbow Extension Muscles worked: START Triceps muscles. FINISH Position: Standing – facing outward Accessory: Hand Grips Pulleys: Lat Tower Before You Begin: Remove Seat and Leg Extension Key Points: • Keep back straight and knees slightly bent. • Keep the abdominals tight throughout the entire motion and maintain good spinal alignment. START • Stand on the platform facing away from Power Rod® unit.
51 Arm Exercises Concentration Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START Biceps muscles. FINISH Position: Standing – right or left side facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbow pointing toward floor at all times. • Keep wrist straight. • Bend at hips, not at the waist. • Keep back straight, chest up and maintain a very slight arch in lower back.
52 Arm Exercises Barbell Biceps Curl – Elbow Extension Muscles worked: START Biceps muscles. FINISH Position: Standing – facing Power Rod® unit Accessory: Squat Bar – with squat straps Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Keep elbows at sides. • Keep wrists straight. • Keep trunk muscles tight and maintain a very slight arch in lower back. START • Stand on platform. • Bend down and grasp squat bar with palms facing forward.
53 Arm Exercises Seated Biceps Curl – Elbow Flexion (in Supination) Muscles worked: START Biceps muscles. FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Leg Extension START Key Points: • Do not rock upper body while bending elbow. • Keep wrists straight. • Keep chest lifted, trunk muscles tight and maintain a very slight arch in lower back. • Grasp hand grips, arms at sides with forearms near thighs.
54 Arm Exercises Wrist Extension Muscles worked: Back and top parts of forearms. START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Move slowly and keep tension in back of forearms at all times. • Perform this exercise one arm at a time to make it easier to focus and isolate the back of forearms, or perform it with both arms simultaneously to save time.
55 Arm Exercises Trunk Rotation Muscles worked: Most of trunk muscles. Note: rotation is limited in the spine and should be performed with minimal resistance, in proper alignment. START FINISH Position: Seated, facing outward left or right Accessory: Hand Grips Pulleys: Center Cross Bar – standard position Before You Begin: Remove Leg Extension Key Points: • Keep chest lifted and maintain good spinal alignment with a slight arch in lower back.
56 Abdominal Exercises Seated (Resisted) Abdominal Crunch – Spinal Flexion Muscles worked: Abdominal area including upper and lower front abs (rectus abdominus) and side abs (obliques). START FINISH Position: Seated – facing outward Accessory: Hand Grips Pulleys: Center Cross Bar – narrow position Before You Begin: Remove Leg Extension Key Points: • Allow exhalation up and inhalation down, but don’t exaggerate it. • Do not lift head/chin.
57 Leg Exercises Leg Extension Muscles worked: All muscles on front of upper thigh (quadriceps muscle group). START FINISH Position: Seated – facing outward Accessory: Leg Extension Pulleys: Squat Pulley Frame Before You Begin: Adjust seat height Key Points: • Use slow controlled motion. Do not “kick” into extension. • Do not let knees rotate out during exercise. Keep kneecaps pointing up and forward.
58 Leg Exercises Standing Hip Extension – Knee Bent Muscles worked: Buttocks area (gluteus maximus). START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure all motion occurs at hip, NOT waist or lower back. • Keep abs tight throughout entire exercise. • Maintain exactly the same bend in the knee of moving leg throughout entire exercise.
59 Leg Exercises Leg Kickback – Hip and Knee Extension Muscles worked: Buttocks area (gluteus maximus). START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grip on arch Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not allow waist, lower back or supportive hip to move. • Keep abs tight throughout entire exercise. START • Secure cuff around arch of foot. Keep this leg bent at approximately 90º.
60 Leg Exercises Dead Lift Muscles worked: Buttocks area (gluteus maximus). START FINISH Position: Standing – facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Make sure to keep back flat – do not arch. • Lift with legs, not your back or arms. • Keep knees bent and head up. START • Facing away from machine, grip squat bar using one hand with an underhand grip and the other hand with an overhand grip.
61 Leg Exercises Standing Hip Adduction Muscles worked: START Insides of thighs (adductor muscle groups). Also, the outside of hip (gluteus medius) on support leg. FINISH Position: Stand to left or right of machine – facing outward Accessory: Hand Grip over ankle Pulleys: Squat Pulley Frame START Before You Begin: Remove Seat and Leg Extension Key Points: • Do not use exercise for losing fat from thighs. Use it to develop hip strength and stability.
62 Leg Exercises Calf Raise – Ankle Plantarflexion (Knee Stabilized) Muscles worked: Lower leg or calf (gastrocnemius, soleus). START FINISH Position: Standing – facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Before You Begin: Remove Seat and Leg Extension Key Points: • Do not lose contact between the balls of feet and the frame as you push. • Do not change hip or knee position, ONLY ankle motion should be allowed.
63 The Bowflex Body Leanness Program ® By Ellington Darden, Ph.D. The following program was created by Dr. Ellington Darden. It contains a rigorous fitness and dietary program. Please consult your physician before beginning any fitness or dietary program. Some of the names of the exercises listed in this program have been changed in order to match the names of the exercises in this manual. The exercises themselves have not been changed, in order to preserve the integrity of Dr. Darden’s Study.
A personal guarantee from Dr. Ellington Darden Dear Bowflex® Enthusiast, I’m excited, really excited! I’m elated because I’ve researched and developed an exercise and eating program that produces fat loss faster than any plan I’ve ever tested. For example, the men involved in my research project had an average fat loss of 27.95 pounds (12.68 kg) per man. Women on the same program averaged a reduction of 16.96 pounds (7.69 kg).
65 Introduction The Bowflex® Body Leanness Program This program is scientifically designed for maximal fat loss over a period of six weeks. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. During each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Before starting the exercise routine you must be familiar with your Bowflex® home gym.
66 Measurements If you would like to measure your personal before-andafter results, there are several steps you need to take. It is important that you accurately perform each task, then at the end of the six-week program, repeat the process in the same manner. Body Weight: Women Measure: Suprailium, triceps, and thigh. Men Measure: Chest, abdomen, and thigh. Remove clothing and shoes and record your weight to the nearest quarter pound or hundred grams.
67 Measurements Skinfold Measurements To accurately track your progress through this six-week program, it is necessary to take skinfold measurements. By measuring yourself in this way, you will be able to determine your lean-body mass and your body-fat percentage. The goal of this program is to increase your lean-body mass and decrease your body-fat percentage. Please read this section carefully. Proper measuring techniques are essential to track your success. It is best to have someone measure you.
68 Measurements Using Calipers When Measuring Skinfolds The procedure for measuring skinfold thickness is to grasp firmly with the thumb and forefinger a fold of skin and surface fat and pull it away from the underlying muscle. Take the caliper in your other hand and open the jaws. Clamp the jaws over the pinched skin and fat. The jaws exert constant tension at the point of contact with the skin.
69 Determining Your Body Fat To Use The Nomogram: 1) Locate the sum of your three skinfolds in the right column and mark it. 2) Locate your age in years on the far left column and mark it. 3) Connect the two marks with a straightedge. Where the straightedge intersects the line in the middle column appropriate to you, you will find your body-fat percentage.
70 Calculating Lean Body Mass Now that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you how many pounds of muscle were added to your body, after completing the program. For Example: Before the program, Joe weighs 200 pounds (90.7 kg) and measures 30% fat, which amounts to 60 pounds (27.2 kg). Thus, his lean-body mass is 70%, or 140 pounds (63.5 kg). After the program, Joe weighs 180 pounds (81.6 kg) and is 20% fat, which equals 36 pounds (16.
71 Your Results Summary Sheet Name Age Height Weight Loss Weight Before Muscle Gain Weight After Fat Loss Please follow the instructions in the “Measurements” section for measuring circumferences. Measurements Before After Difference Right Arm Left Arm 2" (5 cm) Above Navel Navel 2" (5 cm) Below Navel Hips Right Thigh Left Thigh Total Percent Body Fat If you wish to send in your results to Nautilus, Inc., please send to: Bowflex® Results, Nautilus, Inc. World Headquarters, 16400 S.E.
72 The Workouts GUIDELINES Week 1&2 All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance is very important. The movement for each repetition should be 4 seconds in the positive phase and 4 seconds in the negative. Keep the motion slow and smooth. When 12 repetitions are accomplished, increase the resistance by approximately 5 percent. Keep the time between exercises to a minimum, no longer than 60 seconds. No workout should take more than 30 minutes to complete.
73 Eating Guidelines You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydraterich, descending-calorie eating plan and a superhydration routine. Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan: Approximately 60 percent of the daily calories should be from carbohydrates.
74 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.
The Eating Plan The menus in the Bowflex® 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 the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product.
76 The Eating Plan - US Measurements Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 3/4 oz. light cream cheese (45) 1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 1.5 oz. (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4 1/2 C. skim milk (45) 3/4 C.
77 The Eating Plan - Metric Measurements * Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories.
78 Shopping List Quantities needed 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).
79 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.
80 Q&A Q. Why is it so important I perform the Bowflex® exercises with a 4-second count on the lifting and lowering? A. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughly than faster speeds of movement. The more completely each involved muscle fiber works simply means you’ll get better musclebuilding results. Q. I’m confused about how to breathe during each Bowflex® exercise? A.
Q&A highest level. Perform the same 10 exercises three times per week. Try to get as strong as you can in each exercise, while always focusing on the 4second count in both lifting and lowering. Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight? A. Once you’ve lost your excessive fat, your next task is to maintain that status. Here are the adjustments you need to make to your current practices. Adhere to a carbohydrate-rich, moderate-calorie eating plan.
82 Exercise Log Please feel free to make copies of this chart to continue your exercise log.
Muscle Chart Sternocleidomastoid 83 Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Posterior Deltoid Infraspinatus Teres Major Flexor Digitorum Superficialis Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus
Bowflex® 6-Week Satisfaction Guarantee We want you to know that Bowflex Xtreme® home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Xtreme® 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 Bowflex® Representative at 1-800-605-3369 for a Return Authorization Number. Return Authorization will be granted if: a.
Bowflex Xtreme® 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. #: City: State: ( Phone number: ) - Zip: EXT.
What Is Covered Nautilus, Inc. warrants to the original purchaser of the Bowflex Xtreme® home gym that the Bowflex Xtreme® 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 87 (Keep For Your Records) We want you to know that the Bowflex Xtreme® home gym is a superior product. Your satisfaction is guaranteed. Refunds may be denied or delayed if these instructions are not completely followed. If, for any reason, you are not 100% satisfied with your Bowflex Xtreme® home gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex Xtreme® home gym or any instructions found in this manual, please call Customer Service at 1-800-NAUTILUS (628-8458) for assistance. © 2006 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS Bowflex Xtreme, Nautilus, Power Rod and the Bowflex and Nautilus logos are registered trademarks of Nautilus, Inc.
