Bowflex Xtreme SE Owner's Manual
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Bowflex Xtreme SE Owner's Manual

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The Bowflex Xtreme
SE
®
Home Gym
Owner's Manual
and Fitness Guide
PN 001-6979 Rev. A (08/21/06)

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  • Page 1 The Bowflex Xtreme ® Home Gym Owner’s Manual and Fitness Guide PN 001-6979 Rev. A (08/21/06)
  • Page 2 SE home gym ’s exceptional resistance and quality is unmatched by any other single piece ® of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex SE home gym ! Xtreme ®...

  • Page 3: Table Of Contents

    Bent Over Row ........32 Bowflex Xtreme SE Home Gym 6-Week ®...

  • Page 4: Product Specifications

    ® 310 lbs. (141 kg.) Power Rod Upgradability ® 410 lbs. (186 kg.) User Weight Limit 300 lbs. (136 kg) Regulatory Approvals: Meets: EN957-1 Class H EN957-2 Class H Meets: ASTM F2276-05 ASTM F2216-05 Bowflex Xtreme SE Owner’s Manual ®...

  • Page 5: Important Safety Precautions

    • This machine is designed for a User’s Weight Limit securely engaged. of 300 pounds (136 kg). Do not use if you are over this weight. • This machine contains moving parts. Use Caution. Do not wear loose clothing or jewelry. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 6: Safety Warning Labels

    Safety Warning Labels The following safety warnings are located on the Bowflex Xtreme SE exercise machine. Please ® read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458.
  • Page 7 Safety Warning Labels The following safety warnings are located in site specifi c areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. Label 1: General use safety label.

  • Page 8: Getting To Know Your Machine

    50” Bent Lat Pulley Abdominal Bar Lat Tower Caps Power Rod ® Resistance Rods Center Cross Bar Seat Back Pad Hook Seat Cable Hand Grip Leg Attachment Base Frame Platform Lower Pulley/ Squat Station Bowflex Xtreme SE Owner’s Manual ®...
  • Page 9 Understanding disconnecting the Power the Resistance from resistance rods ® the cables. The standard Bowflex Xtreme SE home gym ® When You Are Not Using Your comes with 210 pounds of resistance (one pair Bowflex Xtreme SE Home Gym ®...
  • Page 10 Only manufacturer supplied components shall be used to maintain/repair the equipment. If you have any questions regarding your Bowflex Xtreme SE home gym, please contact our ®...

  • Page 11: How To Use Your Machine

    How to Use Your Machine The Bowflex Xtreme SE Home Gym The Bowflex Xtreme® SE Home ® Pulley Positions Gym Cable Routing With the versatility to perform over 65 different As you use your home gym, you will connect exercises, the Bowflex Xtreme...
  • Page 12 • Always use the Lock Knob Abdominal Crunch Shoulder to secure the attachment to Harness: Attach the snap hooks your Bowflex Xtreme ® to the D-rings on both ends of home gym. the harness. Place the harness on your shoulders letting the handles hang over your chest.

  • Page 13: Define Your Goals

    You may want to design your own personal to apply this newly achieved power. program specifically geared to your goals and lifestyle. Designing a program is easy, as long as you follow the below guidelines. Bowflex Xtreme SE Owner’s Manual ®...
  • Page 14 • Progressive Loading: The gradual systematic fitness program must contain a cardiovascular increase of repetitions, resistance and exercise fitness component to be complete. So complement period. your resistance training with aerobic exercise such as walking, running, or bicycling. Bowflex Xtreme SE Owner’s Manual ®...
  • Page 15 We recommend that you warm up by doing The most important part of breathing during light stretching and performing light exercises exercise is, quite simply, that you do it. Breathing on the Bowflex home gym. in or out during the actual performance is not Xtreme ®...

  • Page 16: The Workouts

    Sets Reps Back Seated Lat Rows 10-12 Seated Lat Pulldowns 10-12 Shoulders Crossover Rear Deltoid Row 10-12 Arms Biceps Curl 10-12 Reverse Curl 10-12 Trunk Standing Low Back Extension 10-12 Seated Abdominal Crunch 10-12 Bowflex Xtreme SE Owner’s Manual ®...

  • Page 17: 20 Minute Upper/Lower Body

    Triceps Extension 12-15 DAY 2 & 4 Body Part Exercise Sets Reps Legs Leg Extension 12-15 Standing Hip Extension 12-15 Standing Hip Abduction 12-15 Standing Low Back Extension 10-12 Trunk Seated Abdominal Crunch 10-12 Bowflex Xtreme SE Owner’s Manual ®...

  • Page 18: Body Building

    Triceps Extension 8-12 DAY 3 Body Part Exercise Sets Reps Legs Squat 8-12 Leg Extension 8-12 Standing Hip Extension 8-12 Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch 8-12 Seated Oblique Abdominal Crunch 8-12 Bowflex Xtreme SE Owner’s Manual ®...

  • Page 19: Circuit Training Anaerobic / Cardiovascular

    Seated Lat Pulldowns 8-12 8-12 Trunk Standing Low Back Extension 8-12 Arms Biceps Curl Circuit 3 Reps Body Part Exercise Shoulders Crossover Rear Deltoid Rows 8-12 Arms Triceps Pushdown 8-12 8-12 Trunk Seated Oblique Crunch Bowflex Xtreme SE Owner’s Manual ®...

  • Page 20: True Aerobic Circuit Training

    Leg Extension Aerobic Exercise 30 – 60 Seconds Back Seated Lat Pulldowns 8-12 Aerobic Exercise 30 – 60 Seconds 8-12 Trunk Standing Low Back Extension Aerobic Exercise 30 – 60 Seconds Arms Biceps Curl 8-12 Bowflex Xtreme SE Owner’s Manual ®...

  • Page 21: Strength Training

    Seated Lat Row Seated Lat Pulldowns Arms Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Day 3 Body Part Exercise Sets Reps Legs Squat Leg Extension Standing Low Back Extension 8-12 Trunk Seated Abdominal Crunch Bowflex Xtreme SE Owner’s Manual ®...

  • Page 22: Chest Exercises

    • Limit range of motion so elbows do Keep chest muscles tightened lower back. not travel behind shoulders. during motion. • Keep shoulder blades pinched together and maintain good spinal alignment. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 23: Decline Bench Press

    Keep a slight, straight to front at shoulder travel behind shoulders. comfortable, arch in lower back. width and in line with cables. • Keep shoulder blades pinched together and maintain good spinal alignment. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 24: Shoulder Exercises

    90º angle to torso. reverse motion keeping rear alignment. shoulder muscles tightened. • Lift chest and pinch shoulder blades together. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 25: Crossover Rear Deltoid Rows

    • Stand up straight and slightly • Move until elbows are slightly lean back from hips. behind shoulders, then slowly reverse motion. Keep rear • Lift chest and pinch shoulder shoulder muscles tightened. blades together. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 26: Lateral Shoulder Raise

    • Slowly bring arms to start move trunk. toward the back of your head. position without relaxing. • Raise chest and pinch shoulder blades together. • Maintain a slight, comfortable, arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 27: Front Shoulder Raise

    • Raise hand grips to just above • Do not let the arch increase in the shoulder level, keeping palms lower back while pressing up. facing forward. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 28: Shoulder Rotator Cuff (Internal)

    • Use light resistance only. Pick a • Allow forearm to rest against resistance that allows you to perform abdomen and elbow against 12-15 reps. side, taking out some of the slack or in cables. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 29: Shoulder Extension

    • Let arms hang, extending shoulders. toward pulleys. • Keep spine in good alignment through entire motion. • Make sure both shoulders raise evenly. • For variation, bend forward slightly from hips, not spine. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 30: Scapular Protraction

    • Do not lose spinal alignment, • Tighten trunk muscles to stabi- position. keep chest lifted. lize spine while maintaining a slight arch in lower back. • Movement is subtle and only occurs in shoulder. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 31: Scapular Retraction

    • Do not pull with arm muscles. to start position. arms straight. • Lift chest, sit up straight with spine in good alignment and tighten trunk muscles. START FINISH START ACTION Bowflex Xtreme SE Owner’s Manual ®...

  • Page 32: Back Exercises

    • Tighten abs to stabilize spine motion. arms overhead and releasing while maintaining a slight arch shoulder blades. • Release shoulder blades at end of each in lower back. rep. Initiate new rep by depressing shoulder blades. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 33: Narrow Pulldowns W/ Bent Lat Bar

    • Maintain good spinal align- • Slowly return to start position. ment, chest lifted, abs tight Allow arms and shoulder blades and a slight arch in lower back. to move up fully, without relaxing muscles. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 34: Bent Over Row

    • Let arms extend in direction • Do not slouch when lowering of pulleys. hand grips. • Keep back flat and knees bent. • Keep spine in good alignment through entire motion. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 35: Seated Lat Rows

    • Sit up straight, spine in good • Slowly return to start position. • Do not lose spinal alignment, keep alignment. chest lifted. • Release shoulder blades at end of each rep. Initiate new rep by pinching shoulder blades. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 36: Standing Low Back Extension

    • Maintain good spinal alignment, chest lifted, abs tight, and a • Slowly return to start position slight arch in lower back. allowing arms and shoulder blades to move up, without relaxing muscles. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 37: Crossover Wide Pulldowns W/ Hand Grips

    • Maintain good spinal alignment, • Slowly return to start position chest lifted, abs tight and a allowing arms and shoulder slight arch in lower back. blades to move fully up, without relaxing muscles. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 38: Seated Lat Pulldowns

    • Slowly return to start position, Allow arms and shoulder blades to move fully upward, without relaxing muscles. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 39: Arm Exercises

    Slowly reverse arcing motion so shoulders are directly over and straighten arms fully. hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 40: Triceps Pushdown W/ Bent Lat Bar

    • Raise chest and pinch shoulder blades together. Maintain a slight, comfortable, arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 41: Hammer Triceps Extension

    • Keep knees bent and feet flat • With free hand, lightly grasp on floor. back of arm near elbow, to stabi- lize working arm. • Raise chest and pinch shoulder blades together. Maintain a slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 42: Triceps Kickback

    • Maintain Hammer Grip throughout hammer grip position with free exercise. hand, palm facing in. • Draw elbow back so upper arm is beside body and elbow bent approximately 90º. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 43: Resisted Dip

    Lift chest, tighten abs • Slowly lower to start position and maintain a slight arch in by performing the same arcing lower back. motion. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 44: Concentration Biceps Curl

    • Keep trunk muscles tight and • Lift chest, tighten abs and maintain a very slight arch in • Slowly lower to start position. maintain slight arch in lower back. lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 45: Barbell Biceps Curl

    (although not pressed tightly). • Slowly lower to start position Lift chest, tighten abs and by performing same arcing maintain a very slight arch in motion. lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 46: Seated Biceps Curl

    • Keep wrists straight. • Maintain correct spinal • Slowly return to start position • Keep chest lifted, trunk muscles alignment. without relaxing biceps. tight and maintain a very slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 47: Wrist Extension

    • Do not rock body. Keep chest lifted, arch in lower back. abs tight and maintain a slight arch in lower back. • Bend arms 90º, palms up. Hold position throughout entire exercise. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 48: Abdominal Exercises

    • MOVING SLOWLY to eliminate • Lower back can start flat or in bench. momentum is critical. a normal arch, knees and hips • Slowly reverse motion returning bent, feet flat on floor. to start position without resting. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 49: Seated (Resisted) Abdominal Crunch

    Do not let abs relax until in normal arch, knees and hips set is over. bent and feet flat on floor. • MOVING SLOWLY to eliminate momentum is critical. START FINISH START ACTION Bowflex Xtreme SE Owner’s Manual ®...

  • Page 50: Leg Exercises

    • Keep knees pointed straight out in movement. front of you. • Keep spine in good posture, • Never step off platform while under with chest lifted, abs tight and resistance. maintain a very slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 51: Standing Hip Extension (Knee Bent)

    • Slowly return to start position. away from body’s midline through • Hold onto seat back pad to entire exercise. stabilize yourself. • Keep spine in good posture, chest lifted, abs tight. Maintain a slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 52: Leg Kickback

    • Allow lower leg to hang in the direc- • Slowly return to start position chest lifted, abs tight. Maintain tion of cable at all times. without resting leg muscles. a slight arch in lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 53: Dead Lift

    • Keep spine in good posture, • Slowly return to start position. chest lifted and abs tight. Main- • Keep knees slightly bent and tain a slight arch in lower back. head up. • Use light weight. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 54: Standing Hip Adduction

    • Adjust position so there is • Keep spine straight and hips level. Try some resistance in cables. not to raise hips when raising leg to the side. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 55: Calf Raise

    • Do not change hip or knee • Lift chest, tighten abs and position, ONLY ankle motion maintain a slight arch in should be allowed. lower back. Bowflex Xtreme SE Owner’s Manual ®...

  • Page 56: Muscle Chart

    Tensor Gluteus Fasciae Maximus Latae Adductor Iliopsoas Magnus Pectineus Biceps Adductor Longus Femoris Rectus Femoris Iliotibial Tract Semitendinosus Vastus Lateralis Gracilis Semimembranosus Vastus Medialis Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Longus Soleus Tibialis Anterior Bowflex Xtreme SE Owner’s Manual ®...

  • Page 57: Exercise Log

    Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Sets Reps Resistance Bowflex Xtreme SE Owner’s Manual ®...

  • Page 59: By Ellington Darden, Ph.d

    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 .
  • Page 60 – 18 workouts (3 per week) ® – allowed the participants to build muscle, which accelerated their metabolisms, and produced faster and greater fat losses. The plan worked so well that it became know as The Bowflex Body ®...
  • Page 61 WARNING! Before beginning this program consult your physician or healthcare professional. Show this plan and your Bowflex ® Owner’s Manual to your physician or healthcare professional. Only he or she can determine if this course is appropriate for your particular age and condition.
  • Page 62 5) Hips – feet together at maximum protrusion of buttocks. 6) Thighs – high, just below the buttocks crease with legs apart and weight distributed equally on both feet. Record each measurement on your RESULTS SUMMARY SHEET. Bowflex Body Leanness Program ®...
  • Page 63 Chest Abdomen Stand relaxed. Pick up a diagonal Stand relaxed. Pick up a vertical skinfold over the right pectoralis skinfold on the right side of the navel. muscle, midway between the armpit and the nipple. Bowflex Body Leanness Program ®...
  • Page 64 This way, your height 2) Make sure you stand against an uncluttered, light in both sets of photos is equal and more valid background. comparisons can be made. Bowflex Body Leanness Program ®...
  • Page 65 Female Male Percent Body-Fat Baun, W.D, Baun, M.R., and Raven, P.B. A nomogram for the estimate of percent body fat from generalized equations. Research Quarterly for Exercise and Sport, 52:380-384, 1981. Bowflex Body Leanness Program ®...
  • Page 66 Body Fat Weight Body Weight Weight of Body Fat Lean-Body Weight – Final Results Before Body Fat Weight After Body Fat Weight Total Fat Lost – After Lean-Mass Weight Before Lean-Mass Weight Total Lean-Mass Gained – Bowflex Body Leanness Program ®...
  • Page 67 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. Nautilus Drive, Vancouver, WA 98683. Or you may fax this sheet to Bowflex Results at 1-360-694-7755.
  • Page 68 Physical Therapy field has caused the authors of this manual to caution against performing this exercise because of the unnatural twisting movement created in the shoulder joint. We suggest you substitute Rear Deltoid Rows for the upright Row exercise. Bowflex Body Leanness Program...
  • Page 69 Furthermore, to keep the body well rested, no other exercises or activities are allowed during the six-week program. This is a scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended can and will harm your fat loss. Bowflex Body Leanness Program ®...
  • Page 70 Week 4 = drink five and a half 32-oz. bottles (5.2 l) of ice-cold water per day. Week 5 = drink six 32-oz. bottles (5.7 l) of ice-cold water per day. Week 6 = drink six and a half 32-oz. bottles (6.2 l) of ice-cold water per day. Bowflex Body Leanness Program ®...
  • Page 71 The Eating Plan You’ll always have a 300 calorie breakfast, a 300 The menus in the Bowflex eating plan are designed ® for maximum fat-loss effectiveness and nutritional calorie lunch, and a 300 calorie dinner (women), value. For best results, follow them exactly.
  • Page 72 Noncaloric beverage Men add: 1 oz. fat-free cheese (1 1/2 slices) (50) 1/2 C. sliced white potatoes, canned (45) (Opt.: Add to bread 1 t. Dijon mustard (0) Noncaloric beverage 2 slices whole wheat bread (140) Bowflex Body Leanness Program ®...
  • Page 73 28 g fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 5 ml Dijon mustard (0) 2 slices whole wheat bread (140) Noncaloric beverage * Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found. Bowflex Body Leanness Program ®...
  • Page 74 (canned no salt added), sliced white potatoes (canned), cut beets (canned). Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation Instant ® Breakfast packets, Champion UltraMet Packets. ® Bowflex Body Leanness Program ®...
  • Page 75 You may have been consuming it too quickly. q . I’m afraid that I might get large, unfeminine muscles from some of the Bowflex exercises ® q . Is it possible to drink too much water? you recommend in this course .
  • Page 76 Q & A sister, or other family member. You do not want q . Why is it so important I perform the Bowflex ® normal interpersonal problems to interfere with the exercises with a 4-second count on the lifting and training.
  • Page 77 . I’m pleased that I lost the fat I wanted to lose . twice a week. What do I do to maintain my new body weight? Add variety to your Bowflex routines . ® A. Once you’ve lost your excessive fat, your next task is to maintain that status.

  • Page 78: Satisfaction Guarantee

    SE home gym is a superior product. ® Your satisfaction is guaranteed. If, for any reason, you are not 100% satisfied with your Bowflex Xtreme SE home ® gym, please follow the instructions below to return your merchandise and receive a refund of the purchase price, less shipping and handling.

  • Page 79: Warranty Information

    Warranty Information (Keep For Your Records) We want you to know that the Bowflex Refunds may be denied or delayed if • Damage due to use by persons who these instructions are not completely weigh more than 300 pounds (136 kg).

  • Page 81: Bowflex Xtreme

    Bowflex Xtreme SE Warranty Registration Card ® IMPORTANT! MAIL WITHIN 0 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU  Mr. 2.  Mrs. 3.  Ms. 4.  Miss Customer ID from Invoice: Name: Address: Apt. #: City:...
  • Page 82 Return the defective part, at your expense, gym that the machine is free from defects weigh more than 300 pounds (136 kg). to the address given to you by a Bowflex ® in materials or workmanship, with the • Damage due to abuse, accident, failure Representative at 1-800-605-3369.

  • Page 83: Important Contact Numbers

    Nautilus Italy s.r.l. Vancouver, Washington, USA 98683 Tel: +39-051-664-6201 Phone: 800-NAUTILUS (800-628-8458) Fax: +39-051-664-7461 • UNITED KINGDOM OFFICE Nautilus UK Ltd. Tel: +44-1908-267-345 Fax: +44-1908-267-346 • CHINA OFFICE Nautilus Representative Office Tel: +86-21-523-707-00 Fax: +86-21-523-707-09 Bowflex Xtreme SE Owner’s Manual ®...
  • Page 84 Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Bowflex, Bowflex Xtreme, Power Rod and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc. All other trademarks are trademarks of their respective companies.

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