owner’s manual and fitness guide - nautilus,...

Owner’s Manualand

Fitness Guide

17497 Rev B (02/2007)

Get To Know Your Machine 1How to Use Your Machine 2Warning 5Define Your Goals 6Working Out 9The Workouts 9

Chest Exercises:BenchPress 15ChestFly 15DeclineBenchPress 16InclineBenchPress 16DeclineChestFly 17InclineChestFly 17

Shoulder Exercises:CrossoverRearDeltRows 18CrossoverHighRearDeltRows 18ReverseFly 19CrossoverReverseFly 19SeatedShoulderPress 20FrontShoulderRaise 20ShoulderExtension 21ShoulderShrug 21ScapularProtraction 22ScapularDepression 22LateralShoulderRaise 23SeatedForearmLateralShoulderRaise 23ShoulderRotatorCuff(internal) 24ShoulderRotatorCuff(external) 24CrossoverSeatedRearDeltRows 25ScapularRetraction 25

Back Exercises:GoodMorning 26StandingLowBackExtension 26BentRearDeltRow 27CrossoverBentRearDeltRow 27SeatedWideLatPulldowns 28NarrowPulldownsw/LatPulldownBar 28NarrowPulldownsw/HandGrips 29ReverseGripPulldowns 29CrossoverWidePulldowns 30CrossoverNarrowPulldowns 30Pulldowns 31StiffArmPulldowns 31StandingShoulderPulloverw/HandGrips 32CrossoverSeatedLatRows 32SeatedLatRows 33ReverseGripPulldownwithLatBar 33

Arm Exercises:TricepsPushdownw/HandGrips 34TricepsHammerPushdown 34TricepsPushdownw/LatPulldownBar 35SingleArmPushdown 35TricepsExtension 36CrossTricepsExtension 36HammerTricepsExtension 37“Rope”Pushdowns 37SeatedBicepsCurl 38StandingBicepsCurl 38ConcentrationBicepsCurl 39HammerBicepsCurl 39BarbellBicepsCurl 40ReverseBarbellBicepsCurl 40SeatedHammerBicepsCurl 41ReverseCurl 41TricepsKickback 42HammerTricepsKickback 42ArmOppositionPush-pull 43UpperBodyOppositionPush-pull 43WristExtension 44WristCurl 44ResistedDip 45

Abdominal Exercises:Seated(resisted)AbdominalCrunch 46Seated(resisted)ObliqueAbdominalCrunch 46TrunkRotation 47

Leg Exercises:LegExtension 48Squat 48CalfRaise 49SingleLegCalfRaise 49StandingHipExtension(kneebent) 50StandingHipExtension(kneeextended) 50StandingHipAbduction 51StandingHipAdduction 51LegKickback 52HipFlexion 52DeadLift 53StiffLegDeadLift 53

Fast Fat Loss Now!ByEllingtonDarden,Ph.D 55

Bowflex® XTREME®2 Home Gym 6-WeekSatisfactionGuarantee 64 HomeGymWarrantyCard 65 HomeGymWarranty 67

Exercise Log 68Muscle Chart 69

Table of Contents

CONGRATULATIONSonyourcommitmenttofitness!WiththeBowflex®Xtreme®2HomeGymasyourexercisepartner,youhavethemeanstoexceedallofyourphysicalfitness,strengthandhealthexpectations!

Bowflex’sinnovativedesign,exceptionalresistanceandqualityisunmatchedbyanyothersinglepieceofhomefitnessequipmentavailable.YouwillnotbelievetheamazingresultsyourbodywillgetwiththeBowflex®Xtreme®2homegym!

InthisOwner’sManualyou’llfindpowerfulbody-buildingexercises,leanness-enhancingworkoutsandaFastFatLosseatingprogramcustomizedtogiveyouextremeresults!

PleasetakeyourtimetoreadthroughtheentiremanualbeforeattemptingtouseyourBowflex®Xtreme®2homegym.YoushouldunderstandhowtoproperlysetupandperformeachexercisebeforeyoudosousingPowerRod®Resistance.

Withallofthefitnesschoicesavailabletoday,findingthebestworkoutequipmentforyourneedscanbeconfusing.EveryoneatNautiluswouldliketocongratulateyouandthankyouforselectingtheBowflex®Xtreme®2homegym.Bowflex®isthebesthomefitnessproductavailable,andyou’rejustabouttoproveittoyourself.

Again,thankyouforchoosingBowflex®.

The BOWFLEX® Xtreme®2Home Gym

Get To Know Your Machine

PowerRod®Units

RodHook

UpperLatTower

SeatBackPad

Seat

BaseFramePlatform

RodCaps

Cable

HandGrip

RodBox

LowerPulley/SquatStation

CenterCrossBar

LegAttachment

50”LatPulldownBarCableStorage

Pulley

Power Rod® ResistancePowerRod®unitsaremadefromaspecialcompositematerial.Yourrodsaresheathedwithaprotectiveblackrubbercoating.Eachrodismarkedwithitsweightratingonthe“RodCap”.

Adjusting and Understanding the ResistanceThestandardBowflex®Xtreme®2homegymcomeswith210poundsofresistance(onepairof5poundrods,twopairof10poundrods,onepairof30poundrods,andonepairof50poundrods).Ifyouupgradedtoa310or410poundcapacity

youwillhaveanadditionaloneortwopairof50poundPowerRod®units,respectively.

Hooking the Power Rod®Unit to the CablesYoumayuseonerodorseveralrodsincombination,tocreateyourdesiredresistancelevel.Tohookmultiplerodsuptoonecable,bendtheclosestrodtowardthecableandplacethecablehookthroughthatrodcap.Youcanthenhookupthenextclosestrodthroughthesamecablehook.Hookinguptheclosestrodfirstpreventsrodsfromcrossingoverthetopofoneanother.

Storing the Bowflex® Xtreme®2 Home GymDisconnectthecablesfromthePowerRod®unitwhenyourarenotusingyourBowflex®Xtreme®2homegym.Usetherodbindingstrapincludedwithyourmachinetobindalltherodstogetheratthetop.Youcanalsoplaceyourcablesandgripsthroughthestraptokeepthemoutoftheway.

To Order Additional Sets Of 50 lb. Power Rod® Units Please Call 1-800-269-3539

SafetyWhenhookingthePowerRod®unittothecablehooks,donotstanddirectlyoverthetopsoftherods.StandofftoonesidewhenconnectinganddisconnectingthePowerRod®unitfromthecables.

How to UseYour Machine

Maintenance & Care Of Your Bowflex® Xtreme®2 Home GymYourBowflex®Xtreme®2homegymrequiresverylittlemaintenance.TokeepyourBowflex®Xtreme®2homegymintopcondition,checkallfastenersbeforeeachworkoutandtightenasneeded.

Cleantheseatwithanon-abrasivecleaneraftereachuse.Thiswillkeepitlookingnew.Anynon-abrasivehouseholdcleanerorsoapworkswell.Manyautomotiveinteriorcleanersmakesurfacestoo“slick”andshouldnotbeused.

IfyouhaveanyquestionsregardingmaintenancepleasecallaNautilusRepresentativeat1-800-628-8485.

Center Cross Bar: Used when performing exercises like a Bench Press or Chest Fly.

Rowing Position: Used exclusively for Rowing to strengthen the back.

Leg Extension: Used for leg exercises.

Lat Tower: Used for exercises like Pulldowns and Pushdowns.

Squat: Used for the Squat, Dead Lift, Bent Rows, etc.

The Bowflex® Xtreme®2 Home Gym PulleysWiththeversatilitytoperformover75differentexercises,theBowflex®Xtreme®2homegymisdesignedtogiveyouthebestworkoutpossible.Andwithit’sinnovative,easy-to-usemultiplepulleysystem,youareguaranteedtomaximizeeveryexerciseforeverymusclegroup.

ThereareafewthingsyouwillneedtoremembertogetthemostfromyourBowflex®Xtreme®2homegymPulleys:Slider PulleysTheBowflex®Xtreme®2homegymcomeswithadjustable“Slider”pulleyswhichcanbepersonalizedforyourbodybyadjustingthemtowidthsthatfityouruniquephysique.ThereareSliderPulleysontheLatTower(2positionsperside),CenterCrossBars(4positionsperside)andtheSquatPulleyFrame(4positionsperside).

YouwillneedtodeterminewhichPulleypositionsaremostcomfortableforyouwhenperforming‘Standard’exercises,andthenadjustthepulleysoutwardorinwardtoperformexercisesin‘Wide’or‘Narrow’positions.UsingtheSliderPulleysatwiderornarrowerpositionsforanexercisecantargetdifferentpartsofthesamemusclegroupandincreasesthebenefitofeachexercise.

Pulley LocationsBelowisaguidetothefivedifferentpulleylocationsusedtoperformafullworkoutroutine:

Hand Grip: TheHandGripsfitsnuglyaroundyourankle,insteporwrist.AttachthepulleycableclipstotheD-RingsontheHandGripstoattachthemtothecables.

Standard Grip:Graspthehandleandcufftogethertoformagripwithoutinsertingyourhandthroughthecuffportion.Mostoftheexercisesyouperformutilizethisgrip.TheStandardGripalsoisusedforHammerGripexercises,whenyouneedtoholdthehandgripverticallyforgreaterwristsupport.

Hand Cuff Grip:SlipyourhandthroughthecuffportionoftheHandGripsothatthefoampadrestsonthebackofyourhand.Thengrasptheremainderofthegripthatissittinginyourpalm.Thismethodofgrippingisgreatforexerciseslikefrontshoulderraisesoranyexercisewhereyourpalmisfacingdown.

Ankle Cuff Grip:Thecuffopeningcanbeenlargedtoaccommodatetheankle.Insertyourhandinthecuffandslideitawayfromthehandle.Insertyourfootoranklethroughthegrip,andthentightenbyslidingthehandlebacktowardthecuff.

Arch Cuff Grip:Thecuffopeningcanalsofitsecurelyoverthearchofyourfoot.Forthisgrip,insertyourfootthroughthecuffuntilitisaroundthearchofyourinstep,andtightenthecuffaroundyourheeltosecurethegrip.

Shoulder Grip:Spreadopenthecuffandslidethegripupyourarm,tighteningthegriparoundyourshoulderbypullingthehandletowardthecuff.

Lat Cross Bar: TheLatCrossBarenhanceexercisesthatworkback,shouldersandtricepsmuscles. Safety: • BeforeusingthetheLatCrossBar,makesurethatallfastenersareinplaceandtightened.

• MakesurethattheLatTowercablesaresecurelyfastenedtotheregularBowflex®cablesandtheLatPulldownBar,SquatBarorHandGrips.

• AlwaysusetheLatPulldownBarholderstosupporttheLatPulldownBar,orremovethebarwhennotinuse.

• Donothangfromorattempttoperform“chinups”fromtheFrontLatCrossBar.• NeverpullontheLatPulldownBarunlessthereisresistanceattachedtoit.

Leg Extension:Designedtoaddmoreeffectivenesstoexercisesthattargetyourlegs,thighs,calves,etc. Safety: • BeforeusingtheLegExtension,makesurethatallfastenersareinplaceandtightened.

• MakesurethattheExtension’scablesaresecurelyfastenedtotheregularBowflex®cables.• AlwaysusetheLegExtensionPintosecuretheattachmenttoyourBowflex®Xtreme®2

homegym.

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.

KeepyourbodyweightcenteredontheSeatorStandingPlatformwhileexercising.

WhenusingtheBowflex®Xtreme®2homegymforstandinglegexercises,alwaysgrasptheCenterCrossBaronyourmachineforstability.

KeepoutofthepathofthePowerRod®unitduringexerciseandmakecertainthatobserversalsostandclearofthePowerRod® unit whiletheyareinuse.

NevermoveoradjusttheSeatwhilesittingonit.NeverstandontheSeat.

Neverattempttoexercisewithmoreresistancethanyouarephysicallyabletohandle.

KeepcablesandPowerRod®unitboundwiththerodbindingstrapwhenyourBowflex®isnotinuse.

Inspectyourmachinebeforeeachworkout.Periodicallycheckallhardwareandfastenerstomakesurenonehaveloosenedwithuse.Tightenifnecessary.

WhenhookingupPowerRod®unitdonotstanddirectlylookingoverthetopoftherods.Standofftothesidewhileattachingrods.

Beforeexercising,makesurethecablepulleysystemisproperlysecured,properlyattached,andinperfectworkingcondition.

All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex® Xtreme®2 home gym. Any exercises not described in this manual are not recommended by the manufacturer.

For Your Safety Please Follow These Instructions

1. NeverallowchildrentousetheBowflex®Xtreme®2homegymunsupervised.Todosocouldresultininjury.Thisequipmentisundernocircumstancessuitableasachildren’stoy.

2. MaximumuserweightfortheBowflex®Xtreme®2homegymis300lbs.Foryoursafety,donotuseorallowotherstousetheBowflex®Xtreme®2homegymiftheyweighinexcessof300lbs.

3. Thismachineismeantforindividualconsumeruseonly,andisnotmeantforusebyinstitutions,clubs,etc.

4. Inspectyourmachineforanywornorloosecomponentspriortouse.

5. DonotwearanylooseordanglingclothingorjewelrywhileusingtheBowflex®Xtreme®2homegym.Standclearofmovingcomponents.

6. AlwaysreadandfollowtheWarningandSafetylabelsattachedtoyourBowflex®.Donotremovetheselabels.Ifyouneedreplacementlabels,pleasecallaNautilusRepresentativeat(800)269-3539.

7. Neverusedumbbellsorotherweightstoincrementallyincreasetheweightresistance.UseonlythePowerRod®unitthatcamewithyourBowflex®Xtreme®2homegym.

8. SetupanduseyourBowflex®Xtreme®2homegymonahard,levelsurface.

Strength Training EquipmentSafety Warnings

Yourbodywilldowhatyoutrainittodo.That’swhyit’simportanttodefineyourgoalsandfocusthem.Herearesomefitnesscomponentsthatwillhelpyoudefineyourgoalsandchooseyourfitnessprogram.

Muscle Strengthisthemaximumforcethatyoucanexertagainstresistanceatonetime.Yourmusclestrengthcomesintoplaywhenyoupickupaheavybagofgroceriesorliftasmallchild.Itisdevelopedwhenalocalizedmuscleisworkedbothpositively(concentric)andnegatively(eccentric)ataresistance—greatenoughsoyoucanperformonlyfivetoeightrepetitionsoftheexercisebeforethemusclefails.Eachsetofrepetitionsisfollowedbyarestintervalthattypicallyrunsthreetimeslongerthantheset.Later,betweenexercisesessions,themuscleovercompensatesforthestressandusuallyincreasesinbothstrengthandsize.

Muscle Enduranceistheabilitytoperformrepeatedcontractions.Itcomesintoplaywhenyoucross-countryskiorworkonyourfeetallday.Endurancetrainingaddressestheslowtwitch,endurancemusclefibers,whichdependonoxygenforenergy.Todevelopmuscleendurance,uselowresistanceandhighrepetitions—about15-20repetitionsineachset,threesetstoeachexercise,workingthemuscleonlytofatigue.

Muscle Poweristhecombinationofstrengthandspeedofthemuscularcontraction.Thisisoftenmisinterpretedasa)beingdirectlyassociatedwithcertainskillorsportand/orb)meaningthatyoumustmovefast.Loadisactuallyamoreimportantfactorthanspeedwhenattemptingtoimprovepower.Whentrainingtoachievemuscularpower,pickaresistancethatfatiguesyouinthe3-5repetitionrange.Whenperformingthesereps,itismoreimportanttothinkofcontractingthemusclesfasterratherthanattemptingtomovefaster.Performingsportsimulationexercisesusuallyresultsinadeteriorationofthemotorpatternorskill.Thebiomechanicallysoundmethodofimprovingpowerinyoursportistotrainforpowerusingthecorrectjointmovements,asdescribedinthismanual.Thenpracticetheskillassociatedwithyoursport,learningtoapplythisnewlyachievedpower.

Body Compositionistheratiooffatweight(fat)toleanweight(muscles,bonesandtissue).Asyouage,theratioshifts.Thefatweightincreasesandtheleanweightdecreases.Trainingformusclestrengthwillgenerallyincreasemusclesizeandaerobicconditioningwillhelpburnextracalories.Performingthesetwoformsofexercise,eitheratdifferenttimesortogether,willcreatethegreatestchangesinbodyfatweight.

Balanced Strengthandalignmentaretheresultofequalstrengthdevelopedinallpartsofthebody.Itcomesintoplayinyourstandingandsittingposture,andinyourabilitytoperformjustaboutanyactivitysafelyandeffectively.Anover-developmentofthebackwillroundtheshoulders;weakorstretchedabdominalscancauselowerbackpain.Youwantabalanceofmusclestrengthinfrontandback.Inaddition,youneedabalanceofstrengthbetweenyourmiddle,lower,andupperbody.

Flexibilityistheabilityofamuscleorgroupofmusclestomovethejointthroughafullrangeofmotion.Flexibilitycomesintoplaywhenyouexecuteanoverhandserveorstretchforthetopshelfinthekitchen.Itisacooperativemovementofoppositemusclegroups.Whenamusclecontracts,itsoppositemusclegroupmustrelaxfortheactiontooccur.Increasedflexibilitymeansanincreasedrangeofmotion,madepossiblybythissimultaneouscontractingandrelaxing.Goodflexibilityisimportantinprotectingthebodyfrominjuryandcanbeachievedthroughthebalancedstrengthtrainingprogramsthatareincludedinthismanual.

Cardiovascular Enduranceistheabilityoftheheartandlungstosupplyoxygenandnutrientstoexercisingmusclesoveranextendedperiodoftime.Itcomesintoplaywhenyoujogamileorrideabike.Itisacriticalcomponentofoverallfitnessandhealth.

Define Your Goals

Youmaywanttodesignyourownpersonalprogramspecificallygearedtoyourgoalsandlifestyle.Designingaprogramiseasy,aslongasyoufollowthebelowguidelines.

Understand fitness and its components: Improperlydesignedprogramscanbedangerous.Takesometimetoreviewthismanualaswellasotherfitnessguides.

Know your current fitness level: Beforeyoustartanyfitnessprogramyoushouldconsultaphysicianwhowillhelpyoudetermineyourcurrentabilities.

Identify your goals: Goalsarecriticaltochoosinganddesigninganexerciseprogramthatfitsandenhancesyourlifestyle,butsoisstrategy.It’simportantnottorushtheprocessandtrytoaccomplishtoomuchtoosoon.Thatwillleadtosetbacksanddiscouragement.Instead,setaseriesofsmallerachievablegoals.

Select complementary exercises: Besuretopairexercisesthataddresscompoundjointmovementsandsinglejointmovements.Inaddition,selectexercisesthataddresscomplimentarymusclegroups.

Put first things first: Duringeachsession,firstworkmusclegroupsthatneedthemosttraining.

Remember your cardiovascular component: Anyfitnessprogrammustcontainacardiovascularfitnesscomponenttobecomplete.Socomplementyourresistancetrainingwithaerobicexercisesuchaswalking,running,orbicycling.

Training variables: Whendesigningyourownprogramthereareseveralvariablesthat,whenmixedproperly,willequaltherightfitnessformulaforyou.Inordertofindoutthebestformula,youmustexperimentwithseveralcombinationsofvariables.

Thevariablesareasfollows:• Training Frequency: Thenumberoftimes

youtrainperweek.Werecommenddailyactivitybutnotdailytrainingofthesamemusclegroup.

• Training Intensity: Theamountofresistanceusedduringyourrepetition.

• Training Volume: Thenumberofrepetitionsandsetsperformed.

• Rest intervals: Thetimeyourestbetweensetsandthetimeyourestbetweenworkouts.

Onceyou’veestablishedabaseoffitness,followthesebasicprinciples:

• Isolate muscle groups: Focusworkonspecificmusclegroups.

• Progressive Loading: Thegradualsystematicincreaseofrepetitions,resistanceandexerciseperiod.

Design Your Own Program

Working OutAworkoutbeginsinyourmind’seye.Withconcentrationandvisualizationyoucanapproachyourworkoutwithapositive,constructiveattitude.Agoodpre-workoutmentalroutineistositandrelax,sothatyoucanfocusonwhatyouareabouttodoandthinkaboutachievingyourendgoal.

Warming UpWerecommendthatyouwarmupbydoinglightstretchingandperforminglightexercisesontheBowflex®.

Your RoutineTheworkoutportionofyourfitnessroutineistheseriesofexercisesdevotedtoyourparticulargoals.Remember,makesuretohavefun!

Cool DownAnessentialpartoftheexerciseroutineisthecooldown.Graduallyreducethelevelofexerciseintensitysothatblooddoesnotaccumulateinonemusclegroup,butcontinuestocirculateatadecreasingrate.Remembertograduallymoveyourselfintoarelaxedstate.

BreathingThemostimportantpartofbreathingduringexerciseis,quitesimply,thatyoudoit.Breathinginoroutduringtheactualperformanceisnotdependentuponthedirectionofairflowrelativetoexertion.Itis,infact,amechanicalprocessthatchangesthepositionofyourspineasyourribcagemoves.Herearesometipsforbreathing:

1) Becautiouswhenyouareconcentratingorexertingeffort.Thisiswhenyouwillprobablyholdyourbreath.DONOTholdyourbreath.Donotexaggeratebreathing.Depthofinhalationandexhalationshouldbenaturalforthesituation.

2) Allowbreathingtooccurnaturally,don’tforceit.

20 MINUTE BETTER BODY WORKOUT

FREQUENCY:3DAYSPERWEEK(M-W-F)TIME:ABOUT20MINUTES

Startbyperformingonesetofeachexercise.Warmupwithalightresistancethatyoucanperformeasilyfor5–10repswithoutfatiguing.Focusonpracticingandlearningyourtechniquebeforeincreasingtheresistance.Thenmovetoamorechallengingresistancethatyoucanperformnolessthan10repsandnomorethan15repswithoutyourformdeteriorating.Asyoubecomestronger,youcanadvancetotwosetsforeachexercise.Completeallsetsofeachexercisebeforemovingontothenextone.Rest30to45secondsbetweensets.Moveslowlyoneachrep.Useapacethatwouldallowyoutostopthemovementinstantlyatanypointintherep.Countthreesecondsupandthreesecondsdownandworktofatigueduringeachset.

ADVANCED GENERAL CONDITIONING

FREQUENCY:4DAYSPERWEEK(M-T-Th-F)TIME:ABOUT35-45MINUTES

Whenyouareproficientinperformingtheexercisetechniquesoftheaboveroutineandarenolongerrealizingresults,orhavebecomejustplainbored,itistimetochangeyourprogram.Youcanincreaseyourtrainingwiththis“splitsystem”routinethatworksopposingmusclegroupsondifferentdays.Todothis,you’llincreaseyourresistancewhenyoucanperform12repsperfectly,andyou’llincreaseyourvolumebyperformingmoresetsandmoreexercises.Moveslowlyoneachrep.Useapacethatwouldallowyoutostopthemovementinstantlyatanypointintherep.Countthreesecondsupandthreesecondsdownandworktofatigueduringeachset.

BodyPartChestBackShouldersArms

Legs

Trunk

ExerciseBenchPressSeatedLatRowsCrossoverRearDeltRowsBicepsCurlTricepsPushdownLegExtensionLegCurlStandingLowBackExtensionSeatedAbdominalCrunch

Sets1-21-21-21-21-21-21-21-21-2

Reps10-1510-1510-1510-1510-1510-1510-1510-1510-15

BodyPartChestShouldersArms

Legs

ExerciseBenchPressSeatedShoulderPressTricepsPushdownBicepsCurlLegExtensionLegCurl

Sets1-31-31-31-31-31-3

Reps10-1210-1210-1210-1210-1210-12

BodyPartBack

ShouldersArms

Trunk

ExerciseSeatedLatRowsSeatedLatPulldownsCrossoverRearDeltRowBicepsCurlReverseCurlStandingLowBackExtensionSeatedAbdominalCrunch

Sets1-31-31-31-31-31-31-3

Reps10-1210-1210-1210-1210-1210-1210-12

Day1&3

Day2&4

The Workouts

BodyPartChestBackShouldersArms

ExerciseBenchPressSeatedLatRowsCrossoverRearDeltRowsBicepsCurlTricepsExtension

Sets1-31-31-31-31-3

Reps12-1512-1512-1512-1512-15

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES

Thisprogramprovidesyouwithaquickandeffectiveworkoutthatcombinesmuscleconditioningwithsomecardiovascularbenefits.Dothisroutinewhenyouarelimitedintimeorjustwantavariationtoyournormalroutine.Performthisprogramtraining2days,resting1to2.Performallexercisestonearfailure,stoppingatthepointthatyourtechniquestartstodeteriorate.Restonly20-30secondsbetweensets.Asyougetstronger,increasethenumberofsetsyouperform.Moveslowlyoneachrep.Useapacethatwouldallowyoutostopthemovementinstantlyatanypointintherep.Countthreesecondsupandthreesecondsdown.

DAY1&3

BodyPartLegs

Trunk

ExerciseLegExtensionLegCurlStandingHipExtensionStandingHipAbductionStandingLowBackExtensionSeatedAbdominalCrunch

Sets1-31-31-31-31-31-3

Reps12-1512-1512-1512-1510-1210-12

DAY2&4

BODYBUILDING

FREQUENCY:3DAYSON,1DAYOFF TIME:ABOUT45–60MINUTES

Bodybuildingrequiresfocusedconcentrationanddedicationtotraining,aswellaspropereatinghabits.Traineachmusclegrouptofailurebeforemovingontothenextexercise.Donotneglectanymusclegroup.Ifneeded,includeanaerobicactivitytoincreaseyourcaloricexpenditureandhelptoreduceyourbodyfatlevelstoachieveadefinedmuscularlook.Rest30-60secondsbetweeneachsetandexercise.Focusonproperform.Tightenthemusclebeforeyoumove,squeezethemuscleasyoumove,crampthemuscleatthepointoffullcontraction,andresistthemovementasyoulowertheweight.Moveslowlyoneachrep.Useapacethatwouldallowyoutostopthemovementinstantlyatanypointintherep.Countthreesecondsupandthreesecondsdownandworktofatigueduringeachset.

BodyPartChest

Shoulders

ExerciseBenchPressChestFlySeatedShoulderPressCrossoverRearDeltRowLateralShoulderRaiseShoulderShrug

Sets2-42-42-42-42-42-4

Reps8-128-128-128-128-128-12

DAY1

BodyPartBack

Arms

ExerciseSeatedLatRowSeatedLatPulldownsBicepsCurlReverseCurlTricepsPushdownTricepsExtension

Sets2-42-42-42-42-42-4

Reps8-128-128-128-128-128-12

DAY2

BodyPartLegs

Trunk

ExerciseSquatLegExtensionStandingHipExtensionLegCurlStandingLowBackExtensionSeatedAbdominalCrunchSeatedObliqueAbdominalCrunch

Sets2-42-42-42-42-42-42-4

Reps8-128-128-1212-158-128-128-12

DAY3

CIRCUITTRAINING—ANAEROBIC/CARDIOVASCULAR

FREQUENCY:2-3TIMESPERWEEKTIME:ABOUT20–45MINUTES

Circuittrainingisagreatwaytoachievethebenefitsofstrengthtrainingandcardiovasculartraininginonequick,challengingroutine.Theideaistomovequicklyfromexercisetoexercise,takingonlyasmuchrestbetweensetsasittakestosetupthenextexercise(lessthan20seconds).Onecircuitequalsonesetofeachexercise.Initially,startwithcompletingoneroundofCircuit1.Thenaddanadditionalroundofthesamecircuit.OnceyoureachthreeroundsofCircuit1,addoneroundofCircuit2.AddadditionalroundsofCircuit2asyourfitnesslevelincreases.RepeatprocesswithCircuit3.Donotletyourheartrateexceed220minusyourrestingheartrate.Performeachrepofeachexerciseslowlyandwithperfecttechnique.Countthreesecondsupandthreesecondsdown.

Circuit1

Circuit2

BodyPartChestLegsBackLegsTrunk

ExerciseBenchPressSquatSeatedLatRowLegCurlSeatedAbdominalCrunch

Reps8–128–128–128–128–12

BodyPartShouldersLegsBackTrunkArms

ExerciseSeatedShoulderPressLegExtensionsSeatedLatPulldownsStandingLowBackExtensionBicepsCurl

Reps8–128–128–128–128–12

BodyPartShouldersArmsLegsTrunk

ExerciseCrossoverRearDeltRowsTricepsPushdownLegCurlSeatedObliqueCrunch

Reps8–128–128–128–12

Circuit3

TRUEAEROBICCIRCUITTRAINING

FREQUENCY:2-3TIMESPERWEEKTIME:ABOUT20–60MINUTES

Circuittrainingisagreatwaytoachievethebenefitsofstrengthtrainingandcardiovasculartraininginonequick,challengingroutine.Byreturningtoanaerobicexercisebetweeneachsetyouareincreasingyouraerobiccapacity,enduranceandburningfatasenergy.Theideaistomovequicklyfromexercisetoexercise,takingonlyasmuchrestbetweensetsasittakestosetupthenextexercise(lessthan20seconds).Onecircuitequalsonesetofeachexercise.Initially,startwithcompletingoneroundofCircuit1.Thenaddanadditionalroundofthesamecircuit.OnceyoureachthreeroundsofCircuit1,addoneroundofCircuit2.AddadditionalroundsofCircuit2asyourfitnesslevelincreases.Donotletyourheartrateexceed220minusyourrestingheartrate.Performeachrepofeachexerciseslowlyandwithperfecttechnique.Countthreesecondsupandthreesecondsdown.

Anytypeofaerobicexercisecanbeusedforthisroutine.Someexamplesare:jumpingjacks,jogginginplace,orstairclimbing.

BodyPartChestAerobicExerciseLegsAerobicExerciseBackAerobicExerciseLegsAerobicExerciseTrunkAerobicExercise

ExerciseBenchPress30–60SecondsSquat30–60SecondsSeatedLatRows30–60SecondsLegCurl30–60SecondsSeatedAbdominalCrunch30–60Seconds

Reps8-12

8-12

8-12

8-12

8-12

Circuit1

BodyPartShouldersAerobicExerciseLegsAerobicExerciseBackAerobicExerciseTrunkAerobicExerciseArms

ExerciseSeatedShoulderPress30–60SecondsLegExtension30–60SecondsSeatedLatPulldowns30–60SecondsStandingLowBackExtension30–60SecondsBicepsCurl

Reps8-12

8-12

8-12

8-12

8-12

Circuit2

STRENGTHTRAINING

FREQUENCY:3DAYSPERWEEK(M-W-F) TIME:ABOUT45–60MINUTES

Thisprogramisdesignedtoemphasizeoverallstrengthdevelopment.Thisisanadvancedroutinetobeusedonlyafteryouhaveprogressedfromtheadvancedgeneralconditioningroutineandonlyafteryouhaveperfectedyourexercisetechniques.Workeachsettonearexhaustion.Ifyoucanperformmorethan5to8reps,youshouldincreaseyourresistance5lbsanddecreaseyourrepsto5.Rest60–120secondsbetweeneachsetandexercise.Focusonproperform.Tightenthemusclebeforeyoumove,squeezethemuscleasyoumove,crampthemuscleatthepointoffullcontraction,andresistthemovementasyoulowertheweight.Moveslowlyoneachrep.Useapacethatwouldallowyoutostopthemovementinstantlyatanypointintherep.Counttwosecondsupandfoursecondsdownandworktofatigueduringeachset.

BodyPartChest

Shoulders

ExerciseBenchPressChestFlySeatedShoulderPressCrossoverRearDeltRowsShoulderShrug

Sets2-42-42-42-42-4

Reps5-85-85-85-85-8

BodyPartBack

Arms

ExerciseSeatedLatRowSeatedLatPulldownsBicepsCurlReverseCurlTricepsPushdownTricepsExtension

Sets2-42-42-42-42-42-4

Reps5-85-85-85-85-85-8

BodyPartLegs

Trunk

ExerciseSquatLegExtensionLegCurlStandingHipExtensionStandingLowBackExtensionSeatedAbdominalCrunch

Sets2-42-42-42-42-42-4

Reps5-85-85-85-85-85-8

Day1

Day2

Day3

16

Chest Exercises

Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START

• GraspHandGripsinbothhands.

• Openyourarmsintoawide,elbowbentposition,keepingelbowsandforearmsbelowchestlevel,palmsforward.

• Raisechest,pinchshoulderbladestogether,andmaintainaslight,comfortablearchinyourlowerback.

• Slowlypressyourarmsforwardandupward,straighteningarmsandmovingyourhandstogether.

• Rotateyourwristsandforearmsupward,makingsurethatyourarmsaredirectly“inline”withthecables.

• Slowlyreturntostartposition.

FINISH

START ACTION

START


• Bendyourelbowsuntilhandsareatchestlevel.Rotateupperarmsawayfromtorso,elbowsout,palmsforward.

• Lineuparmswithcableskeepingyourwristsstraight.

• Raisechest,pinchshoulderbladestogether,andmaintainaslight,comfortablearchinyourlowerback.

• Slowlypressyourhandsforward,straighteningyourarmswhilemovingyourhandstogether.Donotlockelbows.

• Returntostartposition,keepingyourwristsatshoulderwidthandinlinewiththecables.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps

Position:Seated—facing outward

Accessory:Hand Grips

Pulleys:Center Cross Bar—Wide Pulleys

Leg Extension:Removed

Success Tips• Maintaina90°anglebetweenupper

armsandtorsothroughoutmotion.• Keepchestmusclestightened.Limitand

controlyourrangeofmotion.• Keepkneesbent,feetonPlatform,head

backagainstSeatBackPad.• Keepelbowsinfrontofshoulders.• Keepshoulderbladespinchedtogether

andmaintaingoodspinalalignment.

Muscles worked:Pectoralis Major; Anterior Deltoid





Success Tips• Maintaina60-90°anglebetweenupper

armsandtorsoduringexercise.• Keepchestmusclestightened.Limitand


backagainstSeatBackPad.• Toimproveyourpectoralisinvolvement,

keepyourshoulderbladespinchedtogetherthroughoutupwardanddownwardmovements.

XTREME®2

Chest Exercises

Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

START ACTION

START FINISH

START ACTION

START


• Cablestravelbeneatharms,forearmsalignedwithcables.

• Bendyourelbows,keepingyourforearmsatleast10°lowerthanwheninthe“standard”BenchPressstartposition.

• Raisechest,pinchshoulderbladestogether,andmaintainacomfortablearchinlowerback.

• Slowlystraightenyourelbows,keepingupperarmsata90°anglefromyourtorso.Forearmsshouldbe5-6"lowerthanwheninthestandardBenchPressposition.Donotlockyourelbows.

• Slowlyreturntothestartposition,keepingyourwristssteadyandyourmovementsslowandcontrolled.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps



Pulleys:Center Cross Bar—Wide Position


Success Tips• Maintaina90°anglebetweenyourupper

armsandtorsoatthestartofthemotion,andslightlylessthan90°atthefinish.

• Keepkneesbent,feetonPlatform,headbackagainstSeatBackPad.

• Donotletyourelbowstravelbehindyourshoulders.

• Keepshoulderbladespinchedtogetherandmaintaingoodspinalalignment.

Muscles worked:Pectoralis Major; Deltoids; Triceps






armsandtorsoatthestartofthemotion,andslightlylessthan90°atthefinish.

• Keepkneesbent,feetonPlatform,headbackagainstSeatBackPad.

• Donotletyourelbowstravelbehindyourshoulders.



• Cablestraveloverarms,forearmsalignedwithcables.

• Bendyourelbows,keepingyourforearmsatleast10°higherthanwheninthe“standard”BenchPressstartposition.

• Raisechest,pinchshoulderbladestogether,andmaintainacomfortablearchinlowerback.

• Slowlystraightenyourelbows,keepingupperarmsata90°anglefromyourtorso.Forearmsshouldbe5-6"higherthanwheninthestandardBenchPressposition.Donotlockyourelbows.

• Slowlyreturntothestartposition,keepingyourwristssteadyandyourmovementsslowandcontrolled.

XTREME®2

Chest Exercises

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START FINISH

START ACTION

START


• Openyourarmsintoawide,“embrace”position,elbowsslightlybent.Pressyourforearmsdownward.Atfullextension,handsshouldbelevelwithyourhips,palmsfacingforward.

• Donotlockyourelbows.• Raisechest,pinchshoulder

bladestogether,andmaintainaslight,comfortablearchinyourlowerback.

• Slowlypressyourarmsforwardanddownward,straighteningarmsandmovingyourhandstogether.Handsshouldbe5-6"lowerthanstandardChestFlyFinishposition.

• Rotateyourwristsandforearmsupward.

• Returntostartposition,slowlybringingyourarmsinfrontofyou,justbelowchestlevel.

FINISHMuscles worked:Pectoralis Major; Anterior Deltoid









pinchyourshoulderbladestogetherthroughoutmovement.

Muscles worked:Pectoralis Major; Anterior Deltoid









pinchyourshoulderbladestogetherthroughoutmovement.


• Pressyourarmsforwardandupward,straighteningarmsansmovingyourhandstogether.Handsshouldbe5–6"higherthanthestandardChestFlystartposition..

• Donotlockyourelbows.• Raisechest,pinchshoulder

bladestogether,andmaintainaslight,comfortablearchinyourlowerback.

• Openyourarmsintoawide,“embrace”position,elbowsslightlybent.Pressyourforearmsupward.Atfullextension,yourelbowsshouldbelevelwithyourears,palmsfacingforward.

• Rotateyourwristsandforearmsupward.

• ReturntoStartposition,slowlybringingyourarmsinfrontofyou,justbelowchestlevel.

XTREME®2

Shoulder Exercises

Crossover Rear Delt Rows—Elbow Flexion

Crossover High Rear Delt Rows—Elbow Flexion

START ACTION

START

• CrossyourarmsinfrontofyouandgrasptheHandGrips(rightGripinlefthandandviceversa),palmsfacingtowardthefloor,armsnearlystraight.

• Standupstraightandthenleanbackslightlyfromhips.

• Allowingyourarmstobendasyougo,moveyourelbowsoutwardandbackward.

• Keepyourforearmspointinginthedirectionofthecables.

• Moveuntilyourelbowsareslightlybehindyourshoulders.

• Slowlyreturntothestartposition.Donotrelaxthetensioninyourshouldermuscles.

FINISH

START ACTION

START

• CrossyourarmsinfrontofyouandgrasptheHandGrips(rightGripinlefthandandviceversa),palmsfacingtowardthefloor,armsnearlystraight.

• Bendslightlyfromhipsandraiseyourarmsuntiltheyareinfrontofyourbodyata90°angletoyourtorso.

• Allowingyourarmstobendasyougo,moveyourelbowsoutwardandbackward.

• Keepyourforearmspointinginthedirectionofthecables.

• Slowlyreturntothestartposition.Donotrelaxthetensioninyourshouldermuscles.

FINISHMuscles worked:Anterior and Middle Deltoids

Position:Standing—facing PowerRod®unit


Pulleys:Center Cross Bar—Narrow Pulleys



armsandtorsoduringmotion.• Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.• Toworkonearmatatime,placenon-

workinghandonSeatBackPadtostabilize.


Muscles worked:Anterior and Middle Deltoids



Pulleys:Front Lat Cross Bar



armsandtorsoduringmotion.• Keepshoulderbladespinchedtogether,

goodspinalalignmentandyourchestliftedthroughoutexercise.

• Liftyourchest,keepyourkneesbentandfeetonStandingPlatform.

XTREME®2

Shoulder Exercises

Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Crossover Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

START ACTION

START

• CrossyourarmsinfrontofyourbodyandgrasptheHandGrips,rightGripinlefthandandviceversa,withyourpalmsfacingthefloorandarmsnearlystraight.

• Standupstraightandbendslightlyforwardfromthehipsuntilarms/cablesareinfrontofbodyata90˚anglefromtorso.

• Maintainingthebendinyourarms,moveyourelbowsoutwardandbackward,crossingthecablesasyourarmsmoveback.

• Whenyourelbowsareslightlybehindyourshoulders,slowlyreturntothestartposition,keepingyourrearshouldermusclestightenedthroughoutmovement.

FINISH

START ACTION

START

• GrasptheHandGrips,palmsfacingfloor,armsnearlystraight.

• Standupstraightandbendslightlyforwardfromthehipsuntilarms/cablesareinfrontofbodyata90˚anglefromtorso.

• Maintainingthebendinyourarms,moveyourelbowsoutwardandbackward.

• Whenyourelbowsareslightlybehindyourshoulders,slowlyreturntothestartposition,keepingyourrearshouldermusclestightenedthroughoutmovement.

FINISHMuscles worked:Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids





Success Tips• Donotlosespinalalignment—keepyour

chestlifted.• Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.• Keepyourspinealignedandaslightarch

inyourlowerback.• Maintaina90°anglebetweenupper

armsandtorsothroughoutexercise.

Muscles worked:Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids

Position:Standing—facing PowerRod® unit




Success Tips• Donotlosespinalalignment—keepyour

chestlifted.• Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.• Keepyourspinealignedandaslightarch

inyourlowerback.• Maintaina90°anglebetweenupper

armsandtorsothroughoutexercise.

XTREME®2

Shoulder Exercises

Seated Shoulder Press—Shoulder Adduction (and elbow extension)

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

START ACTION

START

• Grasp the Hand Grips, palms facing back toward the PowerRod®unit, arms straight at your sides.

• Keeping your arms straight, move them forward, leading with your forearms, until arms are extended in front of you at shoulder height.

• Arms may be moved alternately or together.

• Slowly return to the start position with your upper arms next to your torso.

FINISH

START ACTION

START

• Grasp Hand Grips, palms facing away from the PowerRod®unit.

• RaisetheHandGripstoshoulderlevel,keepingyourpalmsfacingforward.

• Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

• Slowly return to the start position, keeping tension in your front shoulder muscles.

FINISHMuscles worked:Front Deltoids; Upper Trapezius; Triceps





Success Tips• Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.• Do not increase the arch in your lower

back as you raise your arms, but keep your spine steady and tight.

• Keep abdominals tight and maintain good spinal alignment.

Muscles worked:Front and Middle Deltoids

Position:Standing—facing outward


Pulleys:Squat Pulley Frame—Wide Pulleys


Success Tips• Keep abdominals tight and maintain

good spinal alignment. • Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.• Do not increase the arch in your lower

back as you raise your arms. You may wish to lean your lower back against the Seat Back Pad.

XTREME®2

Shoulder Exercises

Shoulder Extension—(elbows stabilized)

Shoulder Shrug—Scapular Elevation

START ACTION

START

• Reach down and grasp the Hand Grips, palms facing each other.

• Let your arms hang at your sides.

• Slowly raise your shoulders towards the back of your head, keeping your neck and head still.

• Slowly reverse the motion back to the start position, keeping your upper trapezius muscles tight throughout the motion.

FINISH

START ACTION

START

• Grasp the Hand Grips, palms facing down, arms straight and at an approximately 45° angle from your torso.

• Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in the lower back.

• Initiate movement by pinching shoulder blades together.

• Continue movement by moving your hands in an arc downward, along your sides, until hands are level with hips.

• With controlled movement, slowly return to the start position.

FINISHMuscles worked:Latissimus Dorsi; Teres Major; Rear Del-toid; Middle Trapezius; Rhomboids; Triceps

Position:Standing, facing PowerRod®unit




Success Tips• Keep your chest lifted, knees bent and

feet braced against the Standing Platform.• Keep your lats tightened throughout the

motion. • Keep abdominals tight and maintain

good spinal alignment. • Release your shoulder blades at the

end of each rep and initiate new rep by retracting your shoulder blades.

Muscles worked:Upper Trapezius

Position:Standing, facing PowerRod®unit


Pulleys:Squat Pulley Frame—Standard Pulleys


Success Tips• Keep abdominals tight and maintain

good spinal alignment. • Do not bend your neck or slouch during

this exercise.• Raise shoulders evenly.• For variation, try this exercise bent

forward slightly from the hips.

XTREME®2

Shoulder Exercises

Scapular Protraction—(elbows stabilized)

Scapular Depression

START ACTION

START

• Grasp the Hand Grips and raise your arms above your head, palms facing outward, arms nearly straight.

• Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back.

• Keeping your arms straight, slide your shoulder blades downward, toward your hips.

• When your shoulder blades have fully depressed, slowly return to the start position.

• Movement is very subtle and occurs only in shoulder blades.

FINISH

START ACTION

START

• Reach behind your body, grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso.

• Keep your arms in line with the cables, palms facing down and wrists straight.

• Keeping your arms straight and in line with the cables, slowly move your shoulder blades forward, away from the Seat Back Pad. Slowly bring your hands together using only your shoulder muscles.

• Slowly return to the start position, keeping tension in your shoulder blades.

• Movement is very subtle and occurs only in shoulder blades.

FINISHMuscles worked:Serratus Anteriors






feetonStandingPlatform. • You may wish to lean your head against

the Seat Back Pad.• Keep your spine aligned and a slight arch

in your lower back. • Maintain a 90° angle between upper arms

and torso throughout exercise. • Do not slouch forward or use your arm

muscles to assist this motion. Keep this motion only in the shoulder blades.

Muscles worked:Lower Trapezius



Pulleys:Front Lat Cross Bar—Wide Pulleys


Success Tips• Do not lose spinal alignment—keep your

chest lifted and head against the Seat Back Pad.

• Liftyourchest,keepyourkneesbentandfeetonStandingPlatform.

XTREME®2

Shoulder Exercises

Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized)

START ACTION

START

• Grasp the Hand Grips, palms facing each other.

• Let your arms hang at your sides, directly in line with the cables.

• Keep your chest lifted, and a slight arch in your lower back.

• Raise your arms directly out to the sides, nearly to shoulder level.

• Keep the side of your arm/elbow facing out and up throughout the movement.

• With controlled movement, slowly return to the start position.

FINISH

Seated Forearm Lateral Shoulder Raise—Elbows stabilized

START ACTION

START

• Open the Hand Grip webbing and slide the Grips over your forearms until they are cradled in your elbows.

• Let your upper arms hang directly in line with the cables. Bend your elbows 90˚.

• Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso.

• Raise your arms directly out to the sides, nearly to shoulder level.

• Keep the side of your forearms/elbows facing out and up throughout the movement.

• Slowly bring your arms back to the start position without relaxing.

FINISH

Muscles worked:Middle Deltoids; Supraspinatus; Upper Trapezius





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. • Do not swing your arms upward or move

your trunk during this exercise.• Liftyourchest,keepyourkneesbentand

feetonStandingPlatform.

Muscles worked:Middle Deltoids; Upper Trapezius; Supraspinatus



Pulleys:Squat Pulley Frame—Narrow Pulleys


Success Tips• Raise your chest and keep your shoulder

blades pinched together. • Elevate your shoulders slightly toward

the back of your head.• Maintain good spinal alignment and

bend forward slightly from the hip. • Do not swing your arms upward or move

your trunk during this exercise.• Liftyourchest,keepyourkneesbentand


XTREME®2

Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

Shoulder Rotator Cuff—External Rotation

START ACTION

START

• Grasp the Hand Grip nearest you in the hand farthest from the Power Rod® unit, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.

• Give yourself enough distance to eliminate slack in the cable.

• Use a light resistance.—this is not a powerful movement.

• Rotate your forearm away from your abdomen, keeping your elbow at your side throughout motion.

• Slowly return to the start position, maintaining slow, controlled motion.

FINISH

START ACTION

START

• Grasp the Hand Grip nearest you in the hand closest to the Power Rod® unit, and draw your upper arm into your torso. Keep your elbow bent and your forearm at a 90° angle from your torso.

• Give yourself enough distance to eliminate slack in the cable.

• Use a light resistance.—this is not a powerful movement.

• Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion.

• Slowly return to the start position, maintaining slow, controlled motion.

FINISHMuscles worked:Subscapularis

Position:Standing—facing left or right





feetonStandingPlatform. • Keep your spine aligned and a slight arch

in your lower back. • Maintain a 90° angle between forearms

and torso throughout exercise. • Do not rotate the spine to get additional

range of motion.

Muscles worked:Infraspinatus; Teres Minor

Position:Standing—facing left or right





feetonStandingPlatform. • Keep your spine aligned and a slight arch

in your lower back. • Maintain a 90° angle between forearms

and torso throughout exercise. • Do not rotate the spine to get additional

range of motion.

XTREME®2

Shoulder Exercises

Crossover Seated Rear Delt Rows—Elbow Flexion

START ACTION

START

• Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor.

• Brace your heels against the end of the Standing Platform.

• Leanbackslightlyandstraightenyourarms.

• Raiseyourarmsuntiltheyareinfrontofyourbodyatapproximatelya90°angletoyourtorso.

• Allowing your arms to bend as you go, move your elbows outward and backward until elbows are parallel with your shoulders.

• Keep your forearms pointing in the direction of the cables.

• Slowly return to the start position. Do not relax the tension in your shoulder muscles.

FINISH

Scapular Retraction

START ACTION

START


• Brace your heels against the end of the Standing Platform.

• Keeping your arms straight, slowly pinch your shoulder blades together.

• When shoulder blades are fully retracted, slowly return to the start position.

FINISH


Position:Seated on the floor—facing machine


Pulleys:Squat Pulley Frame


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. • Keep shoulder blades pinched together

and maintain good spinal alignment.

Muscles worked:Middle Trapezius; Rhomboids





Success Tips• Do not lose spinal alignment—keep your

chest lifted. • Keep knees bent and feet braced against

the Standing Platform.• Do not bend your torso forward. • Do not use your arm muscles for this

movement.

XTREME®2

Back Exercises

Standing Low Back Extension—(with hip extension)

START ACTION

START

• Open the webbing on the Hand Grips and slide them over your forearms, tightening near your elbows.

• Bend your knees comfortably, arms crossed in front of chest. Pull the Hand Grips tightly into your chest.

• Pinch shoulder blades together and lean forward from the hips, at least 45˚, letting the tension out of the Cables.

• Keeping your chest lifted, move your entire torso upwards into a straight standing position by pivoting at the hips.

• Slowly return to the start position without slouching or changing spinal alignment.

FINISHMuscles worked:Lower Trapezius; Erector Spinae; Gluteus Maximus





Success Tips• Liftyourchest,keepyourkneesbent

andfeetonStandingPlatform. Pinch shoulder blades together.

• Keep your spine aligned, abs tight and a slight arch in your lower back.

• Move from the hips only—do not bend from waist.

Good Morning

START ACTION

START

• Grasp the Squat Bar with your palms facing downward.

• Keep your legs bent slightly.• Bend over, approximately 90˚

from your hips (not your waist)

• Initiate the movement by pushing your hips forward.

• Slowly move your trunk until you are in the standing position. Back should be tightened when reaching upright position

• Slowly return to the start position without relaxing tension in your legs.

FINISHMuscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids


Accessory:Squat Bar



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.• Liftyourhead,keepyourkneesbentand


XTREME®2

Back Exercises

Bent Rear Delt Row

Crossover Bent Rear Delt Row

START ACTION

START

• Pivot forward from your hips, knees bent, spinal muscles tight.

• Cross your arms, reach down and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing backward. Keep hands shoulder-width apart.

• Let your arms hang in the direction of the pulleys—do not lock elbow.

• Initiate movement by pulling your elbows back as you bring the Hand Grips upward and cross them over your chest. Keep your crossed hands shoulder-width apart.

• Slowly return to start position, keeping your knees bent and your back flat.

FINISH

START ACTION

START

• Pivot forward from your hips, knees bent, spinal muscles tight.

• Grasp the Hand Grips, palms facing backward. Keep hands shoulder-width apart.

• Let your arms hang in the direction of the pulleys—do not lock your elbows.

• Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your chest. Keep hands shoulder-width apart.

• Slowly return to start position, keeping your knees bent and your back flat.

FINISHMuscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Position:Standing—facing Power Rod® unit





feetonStandingPlatform. • 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.










• Keep the lats tightened throughout the entire motion.

XTREME®2

Back Exercises

Seated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion)

Seated Narrow Lat Pulldowns with Lat Bar—Shoulder Extension (with elbow flexion)

START ACTION

START

• Grasp the Lat Pulldown Bar, keeping your hands next to each other, and then sit, with your arms extending upward, muscles relaxed and ready.

• You may position your thighs directly beneath the pulleys, but lean back slightly from hips.

• Initiate the movement by pulling your shoulder blades downward and together, drawing your elbows down toward your hips and then inward into your trunk.

• The Lat Pulldown Bar may not touch your chest.

• Forearms should stay in line with the direction of the cables.

• Slowly return to the start position, without relaxing the tension in your shoulders.

FINISH

START ACTION

START

• Grasp the Lat Pulldown Bar at a comfortable, wide grip, then sit, with your arms extending upward.






FINISHMuscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids

Position:Seated—Facing Power Rod® unit

Accessory:Lat Pulldown Bar

Pulleys:Lat Cross Bars






• If you can’t complete motion with hands wide, bring your hands closer together.

Muscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps



Pulleys:Lat Cross Bar






XTREME®2

Back Exercises

Narrow Lat Pulldowns with Hand Grips—Shoulder Extension (with elbow flexion)

Reverse Grip Pulldowns—Shoulder Extension (with elbow flexion)

START ACTION

START

• Grasp the Hand Grips with an underhand grip (palms toward your face). Keep your palms facing outward throughout the exercise. Hands should be a comfortable distance apart.

• Sit, arms extending upward, muscles relaxed and ready.



• Shoulders should be fully depressed at end of movement.



FINISH

START ACTION

START

• Grasp the Hand Grips in both hands, as if they are one, larger Grip. Keep your palms facing each other throughout exercise.




• The Hand Grips may not touch your chest.






Pulleys:Lat Cross Bar—Narrow Pulleys





a slight arch in your lower back. Do not slouch








backwards during motion.• Keep your spine aligned, abs tight and a

slight arch in your lower back. Do not slouch.

XTREME®2

Back Exercises

Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion)

Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion)

START ACTION

START

• Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa).




• At end of motion, shoulders should be fully depressed.



FINISH

START ACTION

START

• Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa).




• At end of motion, shoulders should be fully depressed.



FINISHMuscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps



Pulleys:Lat Cross Bar—Wide Pulleys



feetonStandingPlatform. Keep lats tightened.

• 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.

• Do not lean backward as you pull.


Position:Seated—facing Power Rod® unit






backwards during motion.• Keep your spine aligned, abs tight and a

slight arch in your lower back. Do not slouch.

XTREME®2

Back Exercises

Pulldowns—Shoulder Adduction (with elbow flexion)

START ACTION

START

• Grasp the Lat Pulldown Bar with an overhanded grip (palms facing the floor), at the grip width determined by following the directions in the Success Tips.

• Keep your arms extended and muscles relaxed and ready.

• Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward.

• The Lat Pulldown Bar may not touch your chest. At the end of the motion, arms should be near your sides, shoulder blades fully depressed.

• Keep forearms in line with the Cables.

• Slowly return to start position.

FINISH

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

START ACTION

START

• Grasp the Lat Pulldown Bar with your palms facing down.

• Step back slightly, making sure that there is enough movement in the cable to complete your sfull range of motion with this exercise.

• Bend slightly from hips, lift chest and tighten your abs to stabilize spine.

• Initiate the movement by lowering your shoulder blades, bringing them down and together.

• Keep your arms straight, moving your hands downward in an arc and slowly in toward your thighs.

• Slowly return to the start position without relaxing muscle tension.

FINISH







feetonStandingPlatform. • To determine the appropriate grip width

for you, hold your arms straight out to your sides at shoulder height. Bend your elbows approximately 90°. Hands should be no wider apart than your elbows.

• Keep your spine aligned, abs tight and a slight arch in your lower back.

Muscles worked:Latissimus Dorsi; Teres Major; Rear Del-toids; Lower Trapezius; Biceps





Success Tips• Keep your lats tightened throughout the

entire motion.• Keep your chest lifted and maintain

spinal alignment, keeping a very slight arch in your lower back.

• Release your shoulder blades at the end of each rep. Initiate each new rep by depressing your shoulder blades.

• Keep your elbows nearly straight (do not lock elbows) throughout exercise.

XTREME®2

Crossover Seated Lat Rows—Shoulder Extension (and elbow flexion)

START ACTION

START

• Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing each other.

• Keep your spine as erect as possible.

• Place your heels on the edge of the Standing Platform and bend your knees comfortably.

• Initiate the movement by pinching your shoulder blades together.

• Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.

• Slowly return to the start position.

FINISH

Back Exercises

Standing Shoulder Pullover with Hand Grips—Elbow Stabilized

START ACTION

START FINISH

• Grasp the Hand Grips, palms facing down, keeping hands shoulder-width apart.

• Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back.

• Initiate the movement by pulling your shoulder blades downwards and tightening your lats.

• Pull your arms in an arc into your sides, keeping them as steady as possible and using slow, controlled movement.

• Slowly return to the start position, allowing your arms and shoulder blades to relax without losing readiness.

Muscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps






feetonStandingPlatform. • Keep your lats tightened throughout

entire motion.• Keep your spine aligned, abs tight and a

slight arch in your lower back.• Release your shoulder blades at the end

of each rep. Initiate each new rep by depressing your shoulder blades.

Muscles worked:Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps





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.• Release your shoulder blades at the end

of each rep. Initiate each new rep by pinching your shoulder blades.

XTREME®2

Back Exercises

Seated Lat Rows—Shoulder Extension (and elbow flexion)

START ACTION

START


• Keep your spine as erect as possible.

• Place your heels on the edge of the Standing Platform and bend your knees comfortably.

• Initiate the movement by pinching your shoulder blades together.

• Pull your upper arms downward and backward, brushing past the sides of the body while keeping your forearms pointing in the direction of the cable.







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.• Release your shoulder blades at the end

of each rep. Initiate each new rep by pinching your shoulder blades

Reverse Grip Pulldown with Lat Bar

START ACTION

START

• Grasp the Lat Pulldown Bar, keeping your hands next to each other with an underhand grip, and then sit, with your arms extending upward, muscles relaxed and ready.











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


XTREME®2

Arm Exercises

Triceps Pushdown with Hand Grips—Elbow Extension

Triceps Hammer Pushdown—Elbow Extension

START ACTION

START

• Grasp one or both of the Hand Grips, using the “Hammer” hold, palms facing inward.

• Keep hands and elbows approximately shoulder-width apart. Bend your elbows until hands are near shoulders.

• Bend slightly from your hips but maintain a stabilized spine.

• Keeping your forearms and wrists stationary, straighten your elbows, bringing your hands down to your thighs, palms facing out.

• Stop the motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension.

FINISH

START ACTION

START

• Grasp one or both of the Hand Grips, palms facing the floor.





FINISHMuscles worked:Triceps





Success Tips• Keep your upper arms motionless and

your wrists straight.• Keep your chest lifted and maintain


• Tighten the triceps throughout the exercise, using controlled motion.

• KeepyourkneesbentandfeetonStandingPlatform.

Muscles worked:Triceps


Accessory:Hand Grips in “Hammer” Hold (see Page 4)

Pulleys:Front Lat Cross Bar







XTREME®2

Arm Exercises

Triceps Pushdown with Lat Pulldown Bar—Elbow Extension

Single Arm Pushdown—Elbow Extension

START ACTION

START

• Grasp one Hand Grip, palm facing downward.

• Stand approximately 1-2 feet from Lat Tower (adjust for comfort), but keeping feet on Standing Platform.

• Bring your arm in front of you, Hand Grip at chest level.

• Bend over slightly from hips, so that your shoulder is directly over your hand.

• Keeping your upper arm stationary, elbow next to trunk, slowly push your arm downward in a gentle arc until your hand is near top of the thigh.

• Keeping your triceps tightened, slowly reverse the arcing motion, bringing the Hand Grip back to the start position.

FINISH

START ACTION

START

• Grasp the Lat Pulldown Bar, palms facing the floor.


















Pulleys:Lat Cross Bars







XTREME®2

Arm Exercises

Triceps Extension—Elbow Extension overhead

Cross Triceps Extension—Elbow Extension

START ACTION

START

• Take one hand, reach over the opposite shoulder and grasp a Hand Grip.

• Bend and lower your elbow until your hand is in front of your chest, palm facing the floor and using a Hammer Grip.

• Spread your back and shoulders into the Seat Back Pad.

• Use your free hand to grasp the back of the active arm near the elbow to stabilize it.

• Keeping your upper arm stationary, slowly straighten your elbow, bringing your hand across your body in an arcing motion across your chest.

• Stop the motion when your arm is straight (don’t lock your elbow) and then slowly reverse the arcing motion, bringing your hand back to the start position.

FINISH

START ACTION

START

• Grasp one or both of the Hand Grips, palms facing outward.

• Draw arms up until elbows are pointing forward, hands behind shoulders.

• Keep your elbows “in line” with the cables throughout movement and your wrists straight.

• Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing out.

• Stop your motion before your elbows are completely straight, and then reverse, slowly returning to the start position without relaxing muscle tension.
















Success Tips• Keep your chest lifted and maintain a

very slight arch in your lower back.• Keep knees bent and feet flat on the

Standing Platform.• Keep your upper arms motionless and

your wrists straight.• Tighten the triceps throughout the

exercise, using controlled motion throughout the exercise.

XTREME®2

Arm Exercises

Hammer Triceps Extension

“Rope” Pushdown—Elbow Extension

START ACTION

START

• Distance yourself from the Lat Tower, but keep your feet on the Standing Platform.

• Cross your arms and grasp the Hand Grip (right Grip in left hand and vice versa), palms facing down.

• Bring hands toward each other, in front of you, until they are positioned as if grabbing a rope.

• Keep your elbows bent, upper arms at your sides.

• Keeping your upper arms stationary, elbows next to trunk, slowly straighten your arms downward, in a gentle arc, until hands are near tops of your thighs, hands and elbows straightened and directly in line with shoulders.

• Keeping your triceps tightened, slowly reverse the arcing motion and bring the Hand Grips back to the start position.

FINISH

START ACTION

START

• Grasp one or both of the Hand Grips using the “Hammer” grip. Keep your palms facing each other.

• Draw arms up until elbows are pointing forward, hands behind shoulders.

• Keep your elbows “in line” with the cables throughout movement and your wrists straight.

• Keeping your upper arms stationary, straighten your elbows, bringing your hands overhead, palms facing each other.













Position:Standing—Facing Power Rod® unit




Success Tips• Keepyourkneesbentandfeeton

StandingPlatform. • Keep your upper arms motionless and

your wrists straight.• Keep your chest lifted, abs tight and

maintain a slight arch in lower back.• Tighten the triceps throughout the

exercise, using controlled motion.

XTREME®2

Arm Exercises

Seated Biceps Curl—Elbow Extension (in supination)

Standing Biceps Curl—Elbow Flexion (in supination)

START ACTION

START

• Reach down and grasp the Hand Grips, palms facing forward.

• Straighten, keeping your arms by your sides, elbows loose.

• Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.

• Slowly reverse the arcing motion bringing your hands back to the start position.

FINISH

START ACTION

START

• Grasp one or both Hand Grips, keeping your arms at your sides, forearms near your thighs.

• Keep your spine aligned throughout motion.

• Curl your forearms toward the upper arms, keeping upper arms completely still.

• Keeping the motion fluid, slowly return to the start position without relaxing your biceps.

FINISHMuscles worked:Biceps





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.

• Lay your head back against the Seat Back Pad.

Muscles worked:Biceps






StandingPlatform. • Keep your chest lifted, abs tight and a

very slight arch in your lower back.• Keep your elbows at your sides and your

wrists straight.

XTREME®2

Arm Exercises

Concentration Biceps Curl—Flexion (in supination)

Hammer Biceps Curl—Elbow Flexion (in supination)

START ACTION

START

• Reach down and grasp the Hand Grips using the Hammer hold. Press your upper arms into your sides and bend your elbows until they are at 90˚ angles.

• Straighten your spine, keeping your upper arms by your sides, elbows loose.

• Keeping your upper arms stationary and your elbows at your sides, slowly curl the Hand Grips forward, then upward and in towards your shoulders.

• Slowly reverse the arcing motion bringing your hands back to the start position.

FINISH

START ACTION

START

• Stand on the Platform, one side facing the Power Rod® unit.

• With the inside hand, grasp the Hand Grip closest to you.

• Keeping your back straight, bend at your hips and knees until your trunk is parallel to the floor.

• Place your uninvolved hand on your thigh to stabilize.

• Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder. Keep your upper arm completely motionless and elbow pointing directly at the floor at all times.

• Keeping your biceps tightened, slowly reverse the curling motion and bring your arm back to the start position.


Position:Standing—facing right or left





StandingPlatform. • 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.• Keep chest lifted, trunk muscles tight and

maintain a slight arch in lower back.• Keep your spine aligned throughout

movement.

Muscles worked:Biceps; Brachialis; Brachioradialis





Success Tips• Keep your knees bent and feet on the

Standing Platform• Keep your chest lifted, shoulders pinched



XTREME®2

Arm Exercises

Barbell Biceps Curl—Elbow Extension

Reverse Barbell Biceps Curl—Elbow Extension

START ACTION

START

• Grasp the Squat Bar, palms facing downward.

• Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90˚ angle to your upper arms.

• Slowly curl the back of your wrists in an arcing motion toward your shoulders, keeping your elbows at your sides and your upper arms still.

• Slowly lower the Squat Bar back to the start position.

FINISH

START ACTION

START

• Grasp the Squat Bar, palms facing forward.

• Stand with your upper arms by your sides (not pressed tightly) and keep your elbows bent so that your forearms are at a 90˚ angle to your upper arms.

• Slowly curl the Squat Bar forward and then upward toward your shoulders, keeping your elbows at your sides and your upper arms still.

• Slowly lower the Squat Bar back to the start position.


Position:Standing—Facing outward

Accessory:Squat Bar




StandingPlatform. • Keep your chest lifted, shoulders pinched



Muscles worked:Biceps

Position:Standing—Facing outward

Accessory:Squat Bar




StandingPlatform. • Keep your chest lifted, shoulders pinched



XTREME®2

Arm Exercises

Seated Biceps Hammer Curl—Elbow Flexion

Reverse Curl—Elbow Flexion (in pronation)

START ACTION

START

• Reach down and grasp the Hand Grips, palms facing backward.

• Straighten, keeping your upper arms and elbows by your sides, elbows loose. Bend your elbows until your forearms are between 45-90˚ angles with your upper arms.

• Keeping your palms facing down, use your forearms to slowly bend your elbows, curling the Hand Grips forward, then upward and in towards your shoulders.

• Keep your elbows at your sides and your upper arms completely still.

• Slowly reverse the curling motion and bring your arms back to the start position.

FINISH

START ACTION

START

• 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.

• Curl the Hand Grips forward, then upward and in towards your shoulders.

• Keep your elbows at your sides and your upper arms completely still.

• Slowly reverse the curling motion and bring your arms back to start position.

FINISHMuscles worked:Brachioradialis; Biceps






StandingPlatform. • Keep your upper body motionless,

elbows at your sides and your wrists straight.

• Keep your trunk muscles tight and maintain a slight arch in lower back.

• Do not rock your upper body while bending your elbow.

Muscles worked:Brachialis; Brachioradialis; Biceps





Success Tips• Keepyourkneesslightlybentandfeeton

StandingPlatform. • Keep your upper body motionless,

elbows at your sides and your wrists straight.


XTREME®2

Arm Exercises

Triceps Kickback

START ACTION

START

• Reach down and grasp a Hand Grip in one hand, palm facing backward.

• Draw your elbow back until the forearm is at approximately a 45° angle from the upper arm.

• Straighten your elbow, keeping your upper arm completely still.

• When arm is completely straight, slowly return to the start position.

FINISH

Hammer Triceps Kickback—Elbow Extension

START ACTION

START

• Reach down and grasp a Hand Grip in one hand, keeping your hand in the vertical “Hammer Grip” position.

• Draw your elbow back until the forearm is at approximately a 45° angle from the upper arm.

• Straighten your elbow, keeping your upper arm completely still.

• When arm is completely straight, slowly return to the start position.

FINISH







StandingPlatform. • 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.

• Keep triceps tightened throughout the exercise.







StandingPlatform. • Keep your chest lifted, trunk muscles


• Keep one hand on the Center Cross Bar to stabilize yourself throughout motion.

• Keep triceps tightened throughout exercise and continue to hold Hand Grip in the “Hammer” hold.

XTREME®2

Arm Exercises

Arm Opposition Push-Pull

Upper Body Opposition Push-Pull

START ACTION

START

• Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Rod Cable in an underhand grip.

• Bend your forearms at a 90° angle from your upper arms, which should be at 90° angles from your torso.

• Slowly raise the Rod Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other.

• Slowly reverse, returning to start position.

FINISH

START ACTION

START

• Grasp the Hand Grips, keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Squat Cable in an underhand grip.

• Straighten the Squat Cable arm and bend the Lat Cable arm at a 90° angle from your upper arm.

• Slowly raise the Squat Cable arm while simultaneously lowering the Lat Cable arm, until each arm has reached full possible extension in opposition to each other.

• Slowly reverse, returning to start position.

FINISHMuscles worked:Biceps; Brachialis; Brachioradialis



Pulleys:Lat Cross Bar and Squat Pulley Frame


Success Tips• Liftyourchestandkeepyour

kneesslightlybentandfeetonStandingPlatform.

• 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.

• Keep your upper body motionless, elbows at your sides and your wrists straight.


Muscles worked:Middle Deltoids; Supraspinatus; Trapezius; Biceps; Abs



Pulleys:Lat Cross Bar and Center Cross Bar


Success Tips• Liftyourchestandkeepyourkneesbent

andfeetonStandingPlatform. • For this exercise, one Hand Grip is

attached to a Lat Cable and one Hand Grip is attached to a Rod Cable. Alternate sides to build muscle evenly.

• Keep your upper body motionless, elbows at your sides and your wrists straight.


XTREME®2

Arm Exercises

Wrist Extension

Wrist Curl—with Wrist Flexion

START ACTION

START

• Reach down and grasp the Hand Grips, palms facing forward, fingertips down.

• Straighten, keeping your upper arms and elbows by your sides, elbows loose.

• Bend your elbows 90°, palms up, and maintain that position throughout the entire exercise.

• With your upper arms stationary and your elbows at your sides, slowly curl your fists toward the front of your forearms.

• Keeping your forearms still, slowly let your fists return to the start position.

FINISH

START ACTION

START

• Grasp the Hand Grips, palm facing down, keeping your elbows flared slightly to the side, elbows bent approximately 90°.

• Slowly curl the back of your fists backward towards your forearms.

• Stop when wrists are 90° from forearms or when you experience discomfort.


FINISHMuscles worked:Forearms






StandingPlatform. • Move slowly and keep tension in the back

of the forearms at all times.• Keep your chest lifted, trunk muscles


• You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time.

Muscles worked:Biceps; Forearms





Success Tips• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lower back.

• Move slowly, keeping tension in the front of your forearms at all times.

• Do not increase or decrease the bend in your elbow during this exercise—keep all motion in the wrist.

• Do not rock your body back and forth during wrist motion.

XTREME®2

Arm Exercises

Resisted Dip—Elbow Extension

START ACTION

START

• Reach up and grasp the Hand Grips, palms facing the floor, keeping your thumbs on the inside, toward your body.

• Cable should be between your arms and your body.

• Upper arms should be at a 90˚ angle from torso.

• Straighten your arms downward, focusing on not moving your elbows down or inward.

• Slowly reverse the motion, returning to the start position without relaxing the tension in the back shoulder muscles.






Success Tips• Liftyourchest,keepyourkneesslightly

bentandfeetonStandingPlatform. • 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

Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation

START ACTION

START

• Cross one arm over the opposite shoulder, grasp a Hand Grip, and rest the hand on your shoulder or chest, palm facing down.

• Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the Standing Platform.

• Tighten your abs on the side with the active arm, focusing on the side of your ribs to the front of your pelvis on that side.

• Slowly move diagonally, rotating torso away from the side holding the Hand Grip, ribs turned toward the front of your pelvis.

• Crunch as deeply as you can, keeping lower back on bench.

• Slowly reverse to the start position without resting.

FINISH

START ACTION

START

• Grasp the Hand Grips in both hands, drawing them over your shoulders. Rest the back of your fists on your chest or shoulders, palms facing up.

• Lower back can start out flat or in a normal arch, knees and hips are bent and feet should be flat on the Standing Platform.

• Tighten your abs and curl only your torso, slowly moving your ribs toward your hips. Move as far as you can without moving your hips or neck.

• Do not allow your lower back to lose contact with the bench during this entire exercise.

• Slowly reverse the motion, returning to the start position without relaxing your abs.

FINISHMuscles worked:Rectus Abdominus; Obliques





Success Tips• Liftyourchest,keepyourkneesslightly

bentandfeetonStandingPlatform. • Do not lift your head or chin—your head

should follow the rib motion rather than lead it. Maintain normal neck posture.

• Tighten your abs through the entire exercise, rest only at the end of each set.

• Move slowly to eliminate momentum.• Allow exhalation up and inhalation down

without exaggerating breathing.

Muscles worked:Rectus Abdominus; Obliques





Success Tips• Do not lift your head or chin—your head

should follow the rib motion rather than lead it. Maintain normal neck posture.

• Tighten your abs through the entire exercise, rest only at the end of each set.

• Move slowly to eliminate momentum.• Allow exhalation up and inhalation down

without exaggerating breathing.

XTREME®2

Abdominal Exercises

Trunk Rotation

START ACTION

START

• Stand with one side toward the Power Rod® unit. Grasp the Hand Grip closest to you with both hands.

• Raise both arms up near shoulder level, hands extended over the leg closest to the Power Rod® unit.

• Keep your elbows slightly bent.

• Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40°, as if you were rotating with a rod through the middle of your spine.

• Slowly reverse the motion, returning to the start position without relaxing muscle tension.

FINISHMuscles worked:Rectus Abdominus; Obliques; Serratus Anterior






StandingPlatform. • 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.• Move only as far as your muscles will

take you—do not use momentum to increase your range of motion.

XTREME®2

Leg Exercises

Leg Extension

START ACTION

START

• Put your legs over the Leg Extension, with your knees near the pivot point and the lower roller pads in front of your shins (see start image above).

• Keep your thighs hip-width apart, knees pointing forward.

• Grasp the sides of the seat to stabilize yourself.

• Tighten your quads and slowly straighten your legs, moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling.

• Slowly reverse the motion, returning to the start position without relaxing your quads.

FINISH

Squat

START ACTION

START

• Stand with your feet about shoulder-width apart.

• Squat down and place the Squat Bar across your shoulders—adjust the straps to make sure you have resistance from the start of the movement.

• Slowly rise to a standing position, keeping your knees slightly bent. Do not lock your knees.

• Slowly return to the start position without relaxing your quadriceps.

• Do not allow your knees to exceed a 90˚ angle.

FINISH

Muscles worked:Quadriceps


Accessory:None


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.

Muscles worked:All Leg Muscles; Gluteus Maximus


Accessory:Squat Bar with Straps




tight and a slight arch in your lower back.• Bend at the hips—do not use your waist

or lower back.• Keep your abs tightened throughout

motion and knees pointed forward.• Never step off of Standing Platform using

Power Rod® resistance.

XTREME®2

Leg Exercises

Calf Raise—Ankle Plantarflexion (knee stabilized)

Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)

START ACTION

START

• Stand on one foot, with your toes/balls of feet on the Standing Platform, heels hanging over the edge.

• Use the Hand Grips in both hands as resistance and as a balance stabilizer.

• Keep the unused leg out of the way, do not use it to build momentum.

• Slowly press the ball of your foot into the Standing Platform and lift your heel upward.

• Then, maintaining tension, slowly return to the start position.

FINISH

START ACTION

START

• Stand with your toes on the Standing Platform, heels hanging over the edge.

• Use the Hand Grips in both hands as resistance and as a balance stabilizer.

• Slowly press the balls of your feet into the Standing Platform and lift your heels upward.

• Then, maintaining tension, slowly return to the start position.

FINISHMuscles worked:Gastrocnemius; Soleus

Position:Standing—facing Power Rod®unitAccessory:Hand Grips

Pulleys:Squat Pulley Platform—Standard Pulley


Success Tips• Keepyourkneesslightlybentandtoes/

ballsoffeetonStandingPlatform. • Do not lose contact between the balls of

your feet and the Standing Platform.• Keep your chest lifted, spine aligned, abs

tight and slight arch in your lower back.• Do not lift your hips or excessively arch

your back.• Do not change hip or knee position—

ONLY ankle motion should be used.

Muscles worked:Gastrocnemius; Soleus

Position:Standing—facing Power Rod® unitAccessory:Hand Grips

Pulleys:Squat Pulley Platform—Standard Pulley


Success Tips• Do not lose contact with the balls of

your foot and the Standing Platform during motion.

• Keep your chest lifted, spine aligned, abs tight and a slight arch in your lower back.

• Do not lift your hips or excessively arch your back.

• Do not change hip or knee position—ONLY ankle motion should be used.

XTREME®2

Leg Exercises

Standing Hip Extension—(knee flexed)

Standing Hip Extension—(knee stabilized)

START ACTION

START

• Secure the Hand Grip around the arch of your foot. Keep this leg straight, but not locked at the knee.

• Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.

• Hold onto the Seat Back Pad to stabilize yourself.

• Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward and then lift it slightly behind you.

• Slowly move your leg as far as you can, without allowing any movement at the waist, knee or lower back.


FINISH

START ACTION

START

• Secure the Hand Grip around the arch of your foot. Bend this leg approximately 90°.


• Hold onto the Seat Back Pad to stabilize yourself.

• Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, keeping your knee steady at a 90° angle.



FINISHMuscles worked:Gluteus Maximus

Position:Standing—facing Power Rod® unitAccessory:Hand Grip on Arch of Foot (see Page 4)



Success Tips• Keepyourkneesslightlybentand

supportfootonStandingPlatform. • 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.• Keep your knee stabilized in the 90°

angle position.

Muscles worked:Gluteus Maximus


Accessory:Hand Grip on Arch of Foot (see Page 4)



Success Tips• Keepyourkneesslightlybentand

supportfootonStandingPlatform. • Keep your chest lifted, spine aligned,


• Do not bend from waist or lower back.• Keep working leg straight or only very

slightly bent.

XTREME®2

Leg Exercises

Standing Hip Abduction

Standing Hip Adduction

START ACTION

START

• Secure Hand Grip/Ankle Cuff over the ankle closest to the Power Rod® unit. Keep leg straightened, but knee loose.

• Adjust your position so that there is some tension in the cables at the start of this exercise.

• You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement

• Slowly allow the attached leg to move inward, toward the support leg (30–45˚) as you face forward, keeping your hips and spine perfectly still.

• Keeping the leg still, slowly move it back into the start position.

FINISH

START ACTION

START

• Secure Hand Grips over the ankle furthest from the Power Rod® unit. Keep leg straightened, but knee loose.

• Adjust your position so that there is some tension in the cables at the start of this exercise.

• You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement.

• Slowly move the attached leg outward, away from the Power Rod® unit, at a 30–45° angle, keeping your hips and spine motionless.

• Slowly return to the start position without relaxing tension in your leg.

• Keep your hips level during movement.

FINISHMuscles worked:Gluteus Medius

Position:Stand—facing left or right

Accessory:Hand Grip on Ankle (see Page 4)




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.• Use only a small range of motion.

Muscles worked:Gluteus Medius; Adductor Longus

Position:Stand—facing left or right




Success Tips• Attach the Hand Grip to the Cables

farthest from the active ankle.• Do not cross the attached leg in front of

the stabilized leg.• Keep abs tight and do not lift your hips

or excessively arch your back.• Keep your spine straight and your hips

level—do not raise hips during motion.• Use only a small range of motion.

XTREME®2

Leg Exercises

Leg Kickback—Hip and Knee Extension

Hip Flexion—Knee Flexion

START ACTION

START

• Secure a Hand Grip around the ankle furthest from the Power Rod® unit.


• Initiate the movement by lifting your knee up and in, toward your torso.


• Slowly return to the start position without relaxing your leg muscles.

FINISH

START ACTION

START

• Secure a Hand Grip to the arch of one foot. Keep this leg bent approximately 90˚.

• Stand far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise.

• Do not lock your supporting knee.

• Hold onto the Seat Back Pad or Center Cross Bar for added stability.

• Slowly push the attached leg outward, away from the Power Rod® unit, straightening the knee, but keeping your hips and spine perfectly still.

• Slowly move it back into the start position.

FINISHMuscles worked:Piriformus; Gluteus Maximus

Position:Standing—facing Power Rod® unitAccessory:Hand Grip on Arch of Foot (see Page 4)



Success Tips• Liftyourchest,keepyourknees

slightlybentandsupportfootonStandingPlatform.

• Keep your spine straight and your hips level—do not raise your hips during motion.

• Use only a small range of motion.• Keep your hips motionless throughout

this exercise.

Muscles worked:Iliopsoas; Rectus Femoris





Success Tips• Attach the Hand Grip to the Cables

farthest from the active ankle.• Keep your chest lifted, spine aligned,


• Do not bend from waist or lower back.• Allow active leg to hang in the direction

of the cable throughout movement.

XTREME®2

Leg Exercises

Dead Lift

Stiff Leg Dead Lift

START ACTION

START

• Grasp the Squat Bar with your palms facing downward.

• Keep your legs bent slightly.• Bend over, approximately 90˚


• Initiate the movement by pushing your hips forward.

• Slowly move your trunk until you are in the standing position. Glutes should be tightened when reaching upright position


FINISH

START ACTION

START

• Grasp the Squat Bar with one hand in an overhand grip and the other in an underhand grip.

• Bend legs approximately 90˚.• Bend over, approximately 30-45˚


• Initiate the movement by pushing up with your legs.

• Slowly move upward until you are in the standing position.


FINISHMuscles worked:Gluteus Maximus


Accessory:Squat Bar




StandingPlatform. • 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.

Muscles worked:Gluteus Maximus


Accessory:Squat Bar

Pulleys:Squat Pulley Frame—Standard Pulley



StandingPlatform. • 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.• Keep your knees bent and your head up.

XTREME®2

By Ellington Darden, Ph.D.

The Bowflex® Xtreme®2 Home Gym

Body Leanness Program

Thisprogramisscientificallydesignedformaximumfatlossoversixweeks.Itisimportantthatyoupracticeeveryaspectoftheplantoachieveoptimumresults.

Theprogramseparatesintothreetwo-weekstages.Duringeachstageyouwillexercise,controlthenumberandqualityofcaloriesyouconsume,anddrinkplentyofice-coldwater.

Beforestartingtheexerciseroutine,youmustbefamiliarwithyourBowflex®XTREME®2homegym.Youshouldexperimentwithfindingtheproperamountofresistanceandspeedtouseduringyourworkoutstoremaininyourtargetfat-burningheart-ratezone.

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 f itness or dietary program.

Introduction to The Bowflex® XTREME®2 Home Gym’s Body Leanness Program

Body Leanness Program

Beforebeginningthisprogram,consultyourphysicianorhealthcareprofessionalandshowthemthisplan.

Onlyyourphysicianorhealthcareprofessionalcandetermineifthiscourseisappropriateforyourparticularageandcondition.

Ifyouchoosetousethisprogram,youassumeallrisks,knownandunknown,inherenttoexerciseandworkoutprograms,dietprograms,andphysicalchangesorinjuriesthatmayresultfromtheuseofsuchprograms.

YouagreetoholdNautilusfreefromanyandallliabilityresultingfromtheprogram.Inaddition,ifyouhavenotalreadydoneso,wesuggesthavingaphysicianorhealthcareprofessionalreviewthewarningforadditionalcontraindications.

Ifyouexperienceanylightheadedness,dizziness,orshortnessofbreathwhileexercising,stopthemovementandconsultaphysicianorhealthcare

professional.

Make sure you read your Bowflex® XTREME®2 home gym Owner’s Manual before attempting a workout.

Thereareafewpeoplewhoshouldnottrythisprogram:childrenandteenagers;pregnantwomen;womenwhoarebreastfeeding;diabetics;individualswithcertaintypesofheart,liver,orkidneydisease;andthosesufferingfromcertaintypesofarthritis.Thislistisnotall-inclusive.Somepeopleshouldfollowthecourseonlywiththeirphysicianorhealthcareprofessional’sspecificguidance.

Playitsafeandalwaysconsultaphysicianorhealthcareprofessional.

Youwillbefollowingareduced-calorienutritionprogramwhichisdividedintothreetwo-weeksegments.Theprogramisaprovenmethodforachievingmaximumfatlossoverasix-weekperiod.Itconsistsofacarbohydrate-rich,descending-calorieeatingplanandasuperhydrationroutine.

Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:Approximately60percentofyourdailycaloriesshouldbefromcarbohydrates.Theother40percentwillbeequallydividedbetweenproteinsandfats.The60:20:20ratioofcarbohydrates,proteins,andfatsisidealformaximumfatloss.

Keep Menus Simple and Food Substitutions to a Minimum:Researchhasestablishedthatsuccessfuldieterspreferthesamefoodseachdayforbreakfastandlunch.Theylikevariety,however,fordinner.Detailedmenusandfoodchoicesareincludedlaterinthismanual.

Ifyoumustvaryfromthemenuitems,trytostaywithinthe60:20:20ratioofcarbohydrates,proteinsandfats.

For ExampleDaily Amount

CaloriesCarbohydrate

60%Protein

20%Fat

20%

20001900180017001600150014001300120011001000

1200114010801020

960900840780720660600

400380360340320300280260240220200

400380360340320300280260240220200

Eating Guidelines

Superhydrate Your SystemDrinkingplentyofwaterisessentialtothesuccessofthisprogram.Drinkingtherecommendedamountofwatercanseemlikeachallengeatfirst.Stickwithit.Carryalargesportsbottleorsimilaritemwithyouthroughouttheday.Afterseveralweeks,youwillfindthatyouactuallythirstformoreandmorewater,andtheamountsrecommendedareeasilyreached.

Superhydrationaidsfatlossinanumberofways.First,thekidneysareunabletofunctionwithoutadequatewater.Whentheydonotworktocapacitysomeoftheirloadisdumpedontotheliver.

Thisdivertstheliverfromitsprimaryfunction,whichistometabolizestoredfatintousableenergy.Becauseit’sperformingthechoresofthewater-depletedkidneys,thelivermetabolizeslessfat.

Second,overeatingcanbeavertedthroughwaterintake,aswatercankeepthestomachfeelingfullandsatisfiedbetweenmeals.

Third,ice-coldwaterrequirescaloriestowarmittocorebodytemperature.Infact,1gallonoficecoldwatergenerates123caloriesofheatenergy.

You’llbedrinkingfrom1to15/8gallonsofwatereachdayonthefollowingsuperhydrationschedule:

Week1—drink4.032-oz.bottlesofice-coldwaterperday.






Don’tbesurprisedifyouhavetomakemorethanadozentripstotherestroom,especiallyduringthefirstweekoftheprogram.Remember,yourbodyisanadaptivesystemanditwillsoonaccommodatetheincreasedwaterconsumption.

NOTE: Althoughitisdoubtfulthatyoucouldeverdrinktoomuchwater,afewailmentscanbenegativelyaffectedbylargeamountsoffluid.Forexample,anyonewithakidneydisorderoranyonewhotakesdiuretics,shouldconsultaphysicianorhealthcareprofessionalbeforegoingontherecommendedwater-drinkingschedule.Ifyouhaveanydoubtsabouttherecommendations,playitsafeandcheckwithyourphysicianorhealthcareprofessional.

ThemenusintheBowflex®XTREME®2homegymeatingplanaredesignedformaximumfat-losseffectivenessandnutritionalvalue.Forbestresults,followthemexactly.

Everyattempthasbeenmadetoutilizecurrentpopularbrandnamesandaccuratecaloriecounts,whicharelistedinthemenus.But,asyouprobablyrealize,productsaresometimeschangedordiscontinued.Ifalisteditemisnotavailableinyourarea,you’llneedtosubstituteasimilarproduct.Becomeaninformedlabel-readeratyoursupermarket.Askquestionsaboutanyproductsyoudon’tunderstand.Supermarketmanagersareusuallyhelpful.Iftheydon’thaveananswertoyourquestion,theywillgetitforyou.

Eachdayyouwillchoosealimitedselectionoffoodsforbreakfastandlunch.Mostpeoplecanconsumethesamebasicbreakfastandlunchformonthswithlittlemodification.Varietyduringyoureveningmeal,however,willmakedailyeatinginterestingandenjoyable.Additionally,theeatingplanincludesamid-afternoonandlate-nightsnacktokeepyourenergyhighandyourhungerlow.

BeginWeek1onMondayandcontinuethroughSunday.Week2isarepeatofWeek1.

Thefollowingistheeatingplanforthenextsixweeks(caloriesforeachfoodareinparentheses),withaShopping Liston.

Week 1 & 2:Men–1500caloriesperday.Women–1200caloriesperday.



You’llalwayshavea300-caloriebreakfast,a300-calorielunch,anda300-caloriedinner(women),or500-caloriedinner(men).Witheachtwo-weekdescend,onlyyoursnackcalorieswillchange:from400to300to200caloriesperday(men),or300to200to100caloriesperday(women).Foreachofyourfivedailymeals,you’llhaveatleastthreechoices.

Everythinghasbeensimplifiedsoeventhemostkitchen-challengedmanorwomancansucceed.Verylittlecookingisrequired.Allyouneedtodoisreadthemenus,selectyourfoodchoices,andfollowthedirections.It’sassimpleasthat.

Ifyoufindthatyouwishtovaryfromtheoutlinedmenuitems,trytostaywithinthe60:20:20ratioofcarbohydrates,proteins,andfats.

The Eating Plan

Breakfast = 300 calories. Choice of bagel, cereal or shake:

Bagel1plainbagel,SarahLee®(frozen)(210)3/4ouncelightcreamcheese(45)1/2cuporangejuice,freshorfrozen(55)Noncaloricbeverage:anybeveragewithoutcalories,caffeineorsodium,suchasdecaffeinatedcoffeeortea.

Cereal1.5ounces(42grams)servingequalsapproximately165calories.Choiceofone:Kellogg’s®LowFatGranola,GeneralMills®HoneyNutClustersorGeneralMills®Basic41/2cupskimmilk(45)3/4cuporangejuice(82)Noncaloricbeverage

Shake (choice of one):

Banana–Orange 1largebanana(83/4incheslong)(100)1/2cuporangejuice(55)1/2cupskimmilk(45)2tablespoonswheatgerm(66)1teaspoonsaffloweroil(42)2icecubes(optional)Placeingredientsinblender.Blenduntilsmooth.

Chocolate or Vanilla 1packetCarnation®InstantBreakfast,Champion®UltraMet,oranotherdietshakepowderthatcontainstheappropriatecalories(100)

1cupskimmilk(90)1/2largebanana(83/4incheslong)(50)1teaspoonsaffloweroil(42)1teaspoonCarnation®MaltedMilkpowder(20)2icecubes(optional)Placeingredientsinblender.Blenduntilsmooth.

Lunch = 300 calories.Choice of one of three meals:

Sandwich2sliceswholewheatbread(140)2teaspoonsPromise®UltraVegetableOilSpread(24)2ounceswhitemeat(about8thinslices),chickenorturkey(80)1ouncefat-freecheese(11/2slices)(50)[Optional:Addtobread1teaspoonDijonmustard(0)]Noncaloricbeverage

Soup (choice of one)HealthyChoice®HeartyChicken,15-ouncecan(260),orCampbell’s®HealthyRequestHeartyVegetableBeef,16-ouncecan(260)1/2slicewholewheatbread(35)Noncaloricbeverage

Chef Salad 2cupslettuce,chopped(20)2ounceswhitemeat,chickenorturkey(80)2ouncesfat-freecheese(100)4slicestomato,chopped(28)1tablespoonItalian,fat-freedressing(6)1slicewholewheatbread(70)Noncaloricbeverage

Mid-Afternoon Snack

Men=200caloriesforWeeks1&2;150caloriesforWeeks3&4;100caloriesforWeeks5&6.

Women=150caloriesforWeeks1&2;100caloriesforWeeks3&4;50caloriesforWeeks5&6.

1largebanana(83/4incheslong)(100)1apple(3-inchdiameter)(100)1/2cantaloupe(5-inchdiameter)(94)5driedprunes(100)1ounce(2small1/2ounceboxes)raisins(82)1cuplight,nonfat,flavoredyogurt(100)

Dinner = 500 or 300 calories. Men—500calories,Women—300calories

Choice of one of three meals:

Tuna Salad Dinner

Inalargebowl,mixthefollowing:16-ouncecanchunklighttunainwater(180)1tablespoonHellmann’s®Light,Reduced-CalorieMayonnaise(50)2tablespoonssweetpicklerelish(40)1/4cupwholekernelcorn,canned,nosaltadded(30)Noncaloricbeverage

Menadd:1/2cupslicedwhitepotatoes,canned(45)2sliceswholewheatbread(140)

Steak Dinner

3ouncesleansirloin,broiled(176)1/2cupsweetpeas,canned,nosaltadded(60)1/2cupbeets,canned(35)1/2cupskimmilk(45)Noncaloricbeverage

Menadd:2sliceswholewheatbread(140)1teaspoonPromise®UltraVegetableOilSpread(12)1/2cupskimmilk(45)

Frozen Microwave DinnerChooseoneoffiverecommendedmeals:

Glazed Chicken Dinner, LeanCuisine®(230)1/2cupskimmilk(45)Noncaloricbeverage

Menadd:2sliceswholewheatbread(140)2teaspoonsPromise®UltraVegetableOilSpread(24)1/2cupskimmilk(45)

Lasagna with Meat Sauce, LeanCuisine®(240)1/2cupskimmilk(45)Noncaloricbeverage

Menadd:2sliceswhole—wheatbread(140)2teaspoonsPromise®UltraVegetableOilSpread(24)1/2cupskimmilk(45)

Macaroni and Cheese, WeightWatchers®(260)1/2cupskimmilk(45)NoncaloricbeverageMenadd:2sliceswhole—wheatbread(140)2teaspoonsPromise™UltraVegetableOilSpread(24)1/2cupskimmilk(45)

Broccoli & Cheddar Cheese Sauce over Baked Potato, LeanCuisine®LunchExpress(250)1/2cupskimmilk(45)NoncaloricbeverageMenadd:2sliceswhole-wheatbread(140)2teaspoonsPromise®UltraVegetableOilSpread(24)1/2cupskimmilk(45)

Country Inn Roast Turkey Classic, HealthyChoice®(250)1/2cupskimmilk(45)NoncaloricbeverageMenadd:2sliceswhole-wheatbread(140)2teaspoonsPromise®UltraVegetableOilSpread(24)1/2cupskimmilk(45)

Late-Night SnackMen—200caloriesforWeeks1&2;150caloriesforWeeks3&4;100caloriesforWeeks5&6.

Women—150caloriesforWeeks1&2;100caloriesforWeeks3&4;50caloriesforWeeks5&6.

Mid-Afternoon SnacksonPage 59,plusthefollowing:1/2cuplow-fatfrozenyogurt(100)2cupslight,microwavepopcorn(100)

Shopping ListQuantitiesforlisteditemswilldependonyourspecificselections.Reviewyourchoicesandadjusttheshoppinglistaccordingly.Itmaybehelpfulforyoutophotocopythislisteachweekbeforedoingyourshopping.

StaplesOrangejuice,skimmilk,whole-wheatbread,Promise®UltraVegetableOilSpread,Italianfat-freedressing,Dijonmustard,saffloweroil,noncaloricbeverages(tea,decaffeinatedcoffee,dietsoftdrinks,water).

GrainsBagels,SarahLee®(frozen)Cereals—1.5ounceservingequalsapproximately165calories;Kellogg’s®Low-FatGranola(withoutraisins),GeneralMills®HoneyNutClusters,GeneralMills®Basic4.

Wheatgerm,maltedmilkpowder,popcorn(microwavelight).

FruitsBananas,large(83/4incheslong),apples(3-inchdiameter),cantaloupes(5-inchdiameter),driedprunes,raisins.

VegetablesLettuce,tomatoes,wholekernelcorn(cannednosaltadded),sweetpeas,(cannednosaltadded),slicedwhitepotatoes(canned),cutbeets(canned).

DairyYogurt(lightnonfat),creamcheese(light),cheese(fat-free),low-fatfrozenyogurt,Carnation®InstantBreakfastpackets,ChampionNutrition®UltraMetPackets.

Meat, Poultry, Fish and EntreesChicken(thinsliced),turkey(thinsliced),tuna(cannedinwater),sirloinsteak(lean).

Canned soup:HealthyChoice®HeartyChicken,Campbell’s®HealthyRequestHeartyVegetableBeef.Frozenmicrowavedinnersorentrees:LeanCuisine®GlazedChickenDinner,LeanCuisine®LasagnawithMeatSauce,LeanCuisine®LunchExpressBroccoli&CheddarCheeseoverPotato,WeightWatchers®MacaroniandCheese,HealthyChoice®GrilledTurkeyBreast.

Shopping List

Q. I often get headaches when I eat only 1000 calories a day. What should I do?

A. Yourheadachesmaybecausedbygoinglongerthanthreehoursbetweenmealsorsnacks.Tryspacingyourmealsandsnackswheretherearefewerhoursbetweenthem.Somepeoplewhoareusedtodrinkingregularcoffeewithcaffeinenoticeheadacheswhentheystopconsumingcoffeeforseveraldays.Ifthisisthecasewithyou,youmightwanttoeaseoffthecoffeemoregradually.

Q. I don’t like red meat. I notice that the Lean Cuisine® Lasagna with Meat Sauce contains beef. What can I substitute for it?

A. LeanCuisine®hasmanyotherfrozendinnersthatyoumaysubstituteforLasagnawithMeatSauce.Trytofindonethatcontainsthesamecalories,withapproximately15to20percentofthecaloriescomingfromfat.SomeoftheLeanCuisine®dinnersactuallyhavetoolittlefatformynutritionalrequirements.

Q. May I have dinner for lunch and lunch for dinner?

A. Yes.Q. I tend to get a headache when I drink

cold water. Can I drink water without it being chilled?A. Yes,butyouwon’tgetthe123caloriesormorethermogenic

effectfromwarmingthecoldwatertocorebodytemperature.Tryamoregradualdrinkingofthecoldwater.Youmayhavebeenconsumingittooquickly.

Q. Is it possible to drink too much water?A. Certainly.Todoso,however,you’dprobablyhavetodrinkfour

orfivetimesasmuchperdayasI’mrecommending.Thereareafewailmentsthatcanbenegativelyaffectedbylargeamountsoffluid.Ifyoufeelyouhaveaproblem,checkwithyourdoctorbeforestartingtheprogram.

Q. Is bottled water better than tap water?A. Researchshowsthatbottledwaterisnotalwayshigherquality

waterthantapwater.Thedecisiontodrinkbottledwaterornotisusuallyoneoftaste.Ifyoudislikethetasteofyourtapwater,thendrinkyourfavoritebottledwater.Butfirstyoumightwanttotryatwistoflemonorlimeaddedtothewaterfromyourtap.Somepeoplesayitmakesasignificantdifferenceinthetaste.

Q. I’m a middle-aged woman who gets black and blue marks on my legs when I diet. Am I doing anything wrong?

A. Idoubtyouaredoinganythingwrong.Suchblackandbluemarksareusuallytheresultofanincreasedlevelofestrogencirculatinginyourbody,whichweakensthewallsofthecapillariesandcausesthemtobreakundertheslightestpressure.Whenthishappens,bloodescapesandabruiseoccurs.Estrogenisbrokendownintheliver,andsoisfat.Whenyouaredieting,yourliverbreaksdownthefat,leavingalotmoreestrogeninthebloodstream.ItmaybehelpfultosupplementyourdietwithalittleextravitaminCeachdaytohelptoughenthewallsofthecapillaries.

Q. I’m a 40-year-old woman with a teenage son and daughter. My husband and I both want to lose 10 pounds and the children would also like to lose some weight. Can I put the whole family on the program?

A. Itwouldbegreatifyoucould,butyoucannot.Thenumberofcaloriesperdayistheproblem.Teenagersrequiresignificantlymorecalorieseachdaythan1500,whichisthehighestlevel.Checkwitharegistereddietician(RD)forappropriaterecommendations.

Q. What happens after six weeks? How do I continue the program if I need to lose more weight?

A. Youshouldrepeattheprogramforaslongasittakesyoutoreachyourgoal.Thereare,however,afewguidelinesandmodificationstoapply.Repeattheeatingplanexactlyasbefore:Men,gobackto1500caloriesadayfortwoweeks.Women,gobackto1200caloriesadayfortwoweeks.Then,descendyourcaloriesinthesamemanner.Keepyoursuperhydrationscheduleatthehighestlevel.Inotherwords,sip1⅝gallonsofice-coldwatereachday.

Q. I’m pleased that I lost the fat I wanted to lose. What do I do to maintain my new body weight?

A. Onceyou’velostyourexcessivefat,yournexttaskistomaintainthatstatus.Thefollowingsectionshowstheadjustmentsyouneedtomaketoyourcurrentpractices.

Q & A

Adhere to a carbohydrate-rich, moderate-calorie eating plan.

Insteadofeatingfrom1000to1500caloriesaday,you’llbeconsumingfrom1600to2400caloriesperday.Maybeyoucaneatevenmoreafteryournewbodyweighthasstabilized.Trial-and-errorexperimentationisamust.Womenshouldstartwith1600calories,andmenwith2000caloriesperday.Notewhathappensafteraweek.Ifyourbodyweightkeepsgoingdown,raisethecaloriesby100or200;dependingonhowmuchweightyoulostduringthelastweek.Soon,youshouldreachalevelwhereyourbodyweightstabilizes.Thatlevelisyourdailycalorierequirement.Naturally,you’llbeabletoconsumeotherfoodsthanthoselistedintheBowflex®XTREME®2homegymeatingplan.Bythen,however,youshouldknowthevalueofbeingasmartshopperandawiseeater.Readlabels.Comparenutritionalinformation.Beconsciousoftheideal60:20:20ratioforcarbohydrates,proteins,andfats.

Eat smaller meals more frequently. You’vebeenlimitingyourfivemealsperdayto300caloriesifyou’reawoman,or500caloriesifyou’reaman.Youmaynowupthecaloriesby100.Whathappensifduringasinglemealyoueatmorethan400caloriesifyou’reawoman,or600caloriesifyou’reaman?Don’tpanic.Simplyunderstandthatyouwillsometimesbackslide.Learntoanticipatetheseurgesandtakecorrectiveaction.

Drink at least 1 gallon of cold water each day. Youshouldrealizebynowthebenefitsofconsumingplentyofwatereachday.Makeyourwaterbottleapermanentpartofyourlifestyle.

Maintaining Your Lean Body

WewantyoutoknowthattheBowflex®XTREME®2homegymisasuperiorproduct.Yoursatisfactionisguaranteed.

If,foranyreason,youarenot100%satisfiedwithyourBowflex®XTREME®2homegym,pleasefollowtheinstructionsbelowtoreturnyourmerchandiseandreceivearefundofthepurchaseprice,lessshippingandhandling.

1.CallaNautilusRepresentativeat1-800-628-8458foraReturnAuthorizationNumber.ReturnAuthorizationwillbegrantedif:

a.YoupurchasedyourBowflex®XTREME®2homegymdirectlyfromNautilus,and

b.Youarecallingwithin6weeksofthedeliverydateofyourmerchandise.

Returnsshouldbeshippedto:16400SENautilusDrive,Vancouver,WA98683.

2.Allreturnedmerchandisemustbeproperlypackagedintheoriginalboxesandingoodcondition. NOTE: Youareresponsibleforreturnshippingandforanydamageorlossto

merchandisethatoccursduringreturnshipment.Wehighlyrecommendthatyouinsureyourshipment.

3.Pleasemarkallboxesclearlywith:

•ReturnAuthorizationNumber

•YourName

•YourAddress

•YourPhoneNumber

Boxeswithoutthisinformationclearlymarkedontheoutsidemayberefused.

4.Pleasemakecopiesofyouroriginalinvoiceandputoneineachboxofmerchandise.NautilusmustreceiveyourshipmentwithintwoweeksfromthedatetheNautilusRepresentativeissuedyouyourReturnAuthorizationNumber.

Refundsmaybedeniedordelayediftheseinstructionsarenotcompletelyfollowed.

ThisBowflexSatisfactionGuaranteeappliesonlytomerchandisepurchasedbyconsumersdirectlyfromNautilusHealthandFitnessGroup.Thisguaranteedoesnotapplytosalesmadebydealersordistributors.

Bowflex®XTREME®2,Bowflex®andtheBowflex®logoaretrademarksofNautilus,Inc.©2004,TheNautilusGroup,Inc.16400SENautilusDrive,Vancouver,WA98683

Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee

© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. )Bowflex, Nautilus and the Bowflex and Nautilus logos are registered trademarks of Nautilus Inc. 11673 BX2 (03/2004

Bowflex® XTREME®2 Home Gym Warranty Registration CardIMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE

Thanksforfillingoutthisquestionnaire.Youranswersareimportanttous.Pleasecheckhereifyouwouldprefernottoobtaininformationonnewandinterestingopportunitiesfromotherexcitingcompanies.

PLEASE PRINT CLEARLY – THANK YOU

Mr. 2. Mrs. 3. Ms. 4. Miss Customer ID from Invoice

Name:

Address: Apt. #:

City: State: Zip:

Phone number: ( ) - X

E-Mail address:

Is this your primary address? Yes No

Place of purchase:

Date of purchase: M M D D Y Y

Purchaser date of birth: M M D D Y Y

Gender: Male Female

Marital status: Married Single

Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)

Would you like to receive additional information on healthy lifestyle products? Yes No

Which best describes your family income:

Under $15,000 $25,000 – $34,999 $50,000 – $74,999 $100,000 – $149,999

$15,000 – $24,999 $35,000 – $49,999 $75,000 – $99,999 Over $150,000

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes No

Name of original purchaser:

Original purchaser customer ID number:

What Is CoveredNautiluswarrantstotheoriginalpurchaseroftheBowflex®XTREME®2homegymthattheBowflex®XTREME®2homegymisfreefromdefectsinmaterialsorworkmanship,withtheexceptionsstatedbelow.ThiswarrantyisnottransferableorapplicabletoanypersonotherthantheoriginalpurchaserandisonlyapplicableforproductssoldandusedintheUnitedStatesorCanada.Tamperingwiththeunitwillvoidthewarranty.

Bowflex® XTREME®2Home Gym•7yearsonmachine•No-Time-LimitWarrantyonPowerRod®units

Warranties Do Not Cover

•ABowflex®XTREME®2homegympurchasedforcommercialorinstitutionaluse.•Damageduetousebypersonswhoweighmorethan300pounds.•Damageduetoabuse,accident,failuretofollowinstructionsorwarningsinthe

Owner’sManual,misuse,mishandling,accidentorActsofGod(suchasfloodsorpowersurges).

•Damageduetonormalwearandtear.

What Nautilus® Will DoDuringyourWarrantyCoveragePeriod,NautiluswillrepairanyBowflex®XTREME®2homegymthatprovestobedefectiveinmaterialsorworkmanship.Intheeventrepairisnotpossible,NautiluswilleitherreplaceyourBowflex®XTREME®2homegymorrefundyourpurchaseprice,lessshippingandhandling.

Service SupportCalltospeakwithaNautilusRepresentativeat1-800-269-3539.Youmayneedtoreturnthedefectivepart,atyourexpense,totheaddressgivenyoubytheNautilusRepresentative.Alwaysincludeanexplanationoftheproblem.Adequateprotectivepackagingofthedefectivepartsorunitandcostofshippingareyourresponsibility.

Therepairedpartorunitwillbereturnedtoyouatthecompany’sexpense.

How State Law AppliesThiswarrantygivesyouspecificlegalrights,andyoumayalsohaveotherrightswhichvaryfromstatetostate.

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PlaceStampHere

BOWFLEX® XTREME®216400 SE Nautilus DriveVancouver, WA 98683

Warranty Information(Keep For Your Records)

What Does This Warranty Cover?NautiluswarrantstotheoriginalpurchaseroftheBowflex®XTREME®2homegymthattheBowflex®XTREME®2homegymisfreefromdefectsinmaterialsandworkmanship,whenusedforthepurposeintended,undernormalconditions.ThisWarrantyisextendedonlytotheoriginalpurchaser,andisnottransferabletoanyotherperson.

How Long Does Warranty Coverage Last? Residential Commercial • 7Yearsonmachine • No-Time-LimitWarrantyon PowerRod®units

ThiswarrantycoversalldefectsinmaterialorworkmanshipoftheBowflex®XTREME®2homegym.Warrantiesdonotcovercommercialorinstitutionaluseormisuseandabusebytheconsumer.

Tomakethiswarrantyeffective,youmustcompletelyfillouttheBowflex®XTREME®2homegymWarrantyRegistrationCardwithin30daysofpurchase,andreturnittotheaddressontheWarrantyRegistrationCard.

Warranty Does Not Cover: • ABowflex®XTREME®2homegympurchasedforcommercialorinstitutionaluse.

• Damageduetousebypersonswhoweighmorethan300pounds.

• Damageduetoabuse,accident,failuretofollowinstructionsorwarningsintheOwner’sManual,misuse,mishandling,accidentorActsofGod(suchasfloods,tornadoes,powersurges,etc.).

• Damageduetonormalwearandtear.What Nautilus Will Do.DuringyourWarrantyCoveragePeriod,NautiluswillrepairanyBowflex®XTREME®2thatprovestobedefectiveinmaterialsorworkmanship.Intheeventrepairisnotpossible,TheNautilusGroup,Inc.,willeitherreplaceyourBowflex®orrefundyourpurchaseprice,lessshippingandhandling.

NautilusreservestherighttosubstitutematerialofequalorbetterqualityifidenticalmaterialsarenotavailableatthetimeofserviceunderthisWarranty.ThereplacementoftheproductunderthetermsoftheWarrantyinnowayextendstheWarrantyperiod.

Service SupportCalltospeakwithaNautilusRepresentativeat1-800-269-3539.Youmayneedtoreturnthedefectivepart,atyourexpense,totheaddressgivenyoubytheNautilusRepresentative.Alwaysincludeanexplanationoftheproblemwithserviceshipments.Adequateprotectivepackagingofthedefectivepartsorunitandcostofshippingtotheaboveaddressareyourresponsibility.

Therepairedpartorunitwillbereturnedtoyouatthecompany’sexpense.

How State Law Applies.Thiswarrantygivesyouspecificlegalrights,andyoumayalsohaveotherrights,whichvaryfromstatetostate.

• ThiswarrantyisvoidiftheBowflex®XTREME®2homegymisusedinaCommercialEnvironment.

Exercise LogPlease feel free to make copies of this chart to continue your exercise log.

EXERCISE DATE DATE DATE DATE DATE

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

Sets

Reps

Resistance

Sets

Reps

Resistance

Sets

Reps

Resistance

Bench Press2

10, 9120, 130

2/15DATE

Sternocleidomastoid

Pectoralis Major

Front Deltoid

Middle Deltoid

Biceps

Brachialis

External Obliques

Brachioradialis

Pronator Teres

Flexor Carpi Radialis

Tensor Fasciae Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum Longus

Tibialis Anterior

Rear Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus Dorsi

Gluteus Medius

Gluteus Maximus

Adductor Magnus

Biceps Femoris

Semitendinosus

Semimembranosus

Serratus Anterior

Rectus Abdominus

Flexor DigitorumSuperficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Trapezius UpperMiddleLower

Muscle Chart

© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. 17497 Rev B (02/2007) Bowflex XTREME®2, Nautilus, Power Rod® unit and the Bowflex XTREME®2 and Nautilus logos are registered trademarks of Nautilus, Inc.

“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”

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