Owner’s Manual and Fitness Guide

17497 Rev B (02/2007)

Table of Contents
Get To Know Your Machine How to Use Your Machine Warning Define Your Goals Working Out The Workouts Chest Exercises: Bench Press Chest Fly Decline Bench Press Incline Bench Press Decline Chest Fly Incline Chest Fly Shoulder Exercises: Crossover Rear Delt Rows Crossover High Rear Delt Rows Reverse Fly Crossover Reverse Fly Seated Shoulder Press Front Shoulder Raise Shoulder Extension Shoulder Shrug Scapular Protraction Scapular Depression Lateral Shoulder Raise Seated Forearm Lateral Shoulder Raise Shoulder Rotator Cuff (internal) Shoulder Rotator Cuff (external) Crossover Seated Rear Delt Rows Scapular Retraction Back Exercises: Good Morning Standing Low Back Extension Bent Rear Delt Row Crossover Bent Rear Delt Row Seated Wide Lat Pulldowns Narrow Pulldowns w/ Lat Pulldown Bar Narrow Pulldowns w/ Hand Grips Reverse Grip Pulldowns Crossover Wide Pulldowns Crossover Narrow Pulldowns Pulldowns Stiff Arm Pulldowns Standing Shoulder Pullover w/ Hand Grips Crossover Seated Lat Rows Seated Lat Rows Reverse Grip Pulldown with Lat Bar 1 2 5 6 9 9 15 15 16 16 17 17 18 18 19 19 20 20 21 21 22 22 23 23 24 24 25 25 26 26 27 27 28 28 29 29 30 30 31 31 32 32 33 33 Arm Exercises: Triceps Pushdown w/ Hand Grips Triceps Hammer Pushdown Triceps Pushdown w/ Lat Pulldown Bar Single Arm Pushdown Triceps Extension Cross Triceps Extension Hammer Triceps Extension “Rope” Pushdowns Seated Biceps Curl Standing Biceps Curl Concentration Biceps Curl Hammer Biceps Curl Barbell Biceps Curl Reverse Barbell Biceps Curl Seated Hammer Biceps Curl Reverse Curl Triceps Kickback Hammer Triceps Kickback Arm Opposition Push-pull Upper Body Opposition Push-pull Wrist Extension Wrist Curl Resisted Dip Abdominal Exercises: Seated (resisted) Abdominal Crunch Seated (resisted) Oblique Abdominal Crunch Trunk Rotation Leg Exercises: Leg Extension Squat Calf Raise Single Leg Calf Raise Standing Hip Extension (knee bent) Standing Hip Extension (knee extended) Standing Hip Abduction Standing Hip Adduction Leg Kickback Hip Flexion Dead Lift Stiff Leg Dead Lift Fast Fat Loss Now! By Ellington Darden, Ph.D Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee Home Gym Warranty Card Home Gym Warranty Exercise Log Muscle Chart 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 46 46 47 48 48 49 49 50 50 51 51 52 52 53 53 55 64 65 67 68 69

CONGRATULATIONS on your commitment to fitness! With the Bowflex® Xtreme®2 Home Gym as your exercise partner, you have the means to exceed all of your physical fitness, strength and health expectations!

Get To Know Your Machine

Please take your time to read through the entire manual before attempting to use your Bowflex® Xtreme®2 home gym. You should understand how to properly set up and perform each exercise before you do so using Power Rod® Resistance.

Bowflex’s innovative design, exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex® Xtreme®2 home gym! In this Owner’s Manual you’ll find powerful body-building exercises, leanness-enhancing workouts and a Fast Fat Loss eating program customized to give you extreme results!

With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Everyone at Nautilus would like to congratulate you and thank you for selecting the Bowflex® Xtreme®2 home gym. Bowflex® is the best home fitness product available, and you’re just about to prove it to yourself. Again, thank you for choosing Bowflex®.

The BOWFLEX® Xtreme®2 Home Gym

Pulley Cable Storage Upper Lat Tower Power Rod®Units Rod Hook Rod Caps

50” Lat Pulldown Bar

Center Cross Bar Seat Back Pad

Hand Grip

Seat

Rod Box Cable Lower Pulley/ Squat Station

Leg Attachment

Base Frame Platform

Use the rod binding strap included with your machine to bind all the rods together at the top. Power Rod® Units Please Call 1-800-269-3539 When hooking the Power Rod® unit to the cable hooks. You can then hook up the next closest rod through the same cable hook. The standard Bowflex® Xtreme®2 home gym comes with 210 pounds of resistance (one pair of 5 pound rods. You can also place your cables and grips through the strap to keep them out of the way. Adjusting and Understanding the Resistance Disconnect the cables from the Power Rod® unit when your are not using your Bowflex® Xtreme®2 home gym. one pair of 30 pound rods. To hook multiple rods up to one cable. Stand off to one side when connecting and disconnecting the Power Rod® unit from the cables. and one pair of 50 pound rods). bend the closest rod toward the cable and place the cable hook through that rod cap. respectively. Your rods are sheathed with a protective black rubber coating. do not stand directly over the tops of the rods. Power Rod® Resistance How to Use Your Machine If you upgraded to a 310 or 410 pound capacity you will have an additional one or two pair of 50 pound Power Rod® units. Hooking up the closest rod first prevents rods from crossing over the top of one another. two pair of 10 pound rods. Storing the Bowflex® Xtreme®2 Home Gym To Order Additional Sets Of 50 lb. to create your desired resistance level. Hooking the Power Rod® Unit to the Cables Safety . Each rod is marked with its weight rating on the “Rod Cap”. You may use one rod or several rods in combination.Power Rod® units are made from a special composite material.

If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485. There are a few things you will need to remember to get the most from your Bowflex® Xtreme®2 home gym Pulleys: The Bowflex® Xtreme®2 Home Gym Pulleys Slider Pulleys The Bowflex® Xtreme®2 home gym comes with adjustable “Slider” pulleys which can be personalized for your body by adjusting them to widths that fit your unique physique. check all fasteners before each workout and tighten as needed. Bent Rows. Dead Lift. You will need to determine which Pulley positions are most comfortable for you when performing ‘Standard’ exercises. Using the Slider Pulleys at wider or narrower positions for an exercise can target different parts of the same muscle group and increases the benefit of each exercise. etc. Squat: Rowing Position: Used for the Squat. Used for leg exercises. Clean the seat with a non-abrasive cleaner after each use. There are Slider Pulleys on the Lat Tower (2 positions per side). Any non-abrasive household cleaner or soap works well. and then adjust the pulleys outward or inward to perform exercises in ‘Wide’ or ‘Narrow’ positions. Many automotive interior cleaners make surfaces too “slick” and should not be used. .With the versatility to perform over 75 different exercises. Lat Tower: Leg Extension: Used for exercises like Pulldowns and Pushdowns. Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4 positions per side). Used exclusively for Rowing to strengthen the back. Pulley Locations Below is a guide to the five different pulley locations used to perform a full workout routine: Center Cross Bar: Used when performing exercises like a Bench Press or Chest Fly. This will keep it looking new. And with it’s innovative. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. you are guaranteed to maximize every exercise for every muscle group. the Bowflex®Xtreme®2 home gym is designed to give you the best workout possible. To keep your Bowflex® Xtreme®2 home gym in top condition. easy-to-use multiple pulley system.

Most of the exercises you perform utilize this grip. thighs.Hand Grip: The Hand Grips fit snugly around your ankle. make sure that all fasteners are in place and tightened. and then tighten by sliding the handle back toward the cuff. • Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cables and the Lat Pulldown Bar. • Never pull on the Lat Pulldown Bar unless there is resistance attached to it. Arch Cuff Grip: The cuff opening can also fit securely over the arch of your foot. For this grip. Insert your foot or ankle through the grip. etc. Standard Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Then grasp the remainder of the grip that is sitting in your palm. and tighten the cuff around your heel to secure the grip. Ankle Cuff Grip: The cuff opening can be enlarged to accommodate the ankle. • Do not hang from or attempt to perform “chin ups” from the Front Lat Cross Bar. instep or wrist. Lat Cross Bar: The Lat Cross Bar enhance exercises that work back. shoulders and triceps muscles. • Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar. tightening the grip around your shoulder by pulling the handle toward the cuff. The Standard Grip also is used for Hammer Grip exercises. Shoulder Grip: Spread open the cuff and slide the grip up your arm. make sure that all fasteners are in place and tightened. • Always use the Leg Extension Pin to secure the attachment to your Bowflex® Xtreme®2 home gym. or remove the bar when not in use. insert your foot through the cuff until it is around the arch of your instep. Insert your hand in the cuff and slide it away from the handle. Safety: • Before using the the Lat Cross Bar. This method of gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down. when you need to hold the hand grip vertically for greater wrist support. • Make sure that the Extension’s cables are securely fastened to the regular Bowflex® cables. • Before using the Leg Extension. Squat Bar or Hand Grips. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them to the cables. Safety: . calves. Leg Extension: Designed to add more effectiveness to exercises that target your legs. Hand Cuff Grip: Slip your hand through the cuff portion of the Hand Grip so that the foam pad rests on the back of your hand.

consult your physician or health care professional. This equipment is under no circumstances suitable as a children’s toy. If you experience any dizziness or shortness of breath while exercising. Never attempt to exercise with more resistance than you are physically able to handle. etc. always grasp the Center Cross Bar on your machine for stability. 8. Inspect your machine for any worn or loose components prior to use. Keep cables and Power Rod® unit bound with the rod binding strap when your Bowflex® is not in use. 1. stop the exercise and consult your physician. . Never allow children to use the Bowflex® Xtreme®2 home gym unsupervised. Never move or adjust the Seat while sitting on it. Always read and follow the Warning and Safety labels attached to your Bowflex®. For your safety.Before beginning any exercise program. Before exercising. Inspect your machine before each workout. level surface. make sure the cable pulley system is properly secured. Set up and use your Bowflex® Xtreme®2 home gym on a hard. Do not wear any loose or dangling clothing or jewelry while using the Bowflex® Xtreme®2 home gym. Any exercises not described in this manual are not recommended by the manufacturer. 3. When using the Bowflex® Xtreme®2 home gym for standing leg exercises. Keep out of the path of the Power Rod® unit during exercise and make certain that observers also stand clear of the Power Rod® unit while they are in use. Maximum user weight for the Bowflex® Xtreme®2 home gym is 300 lbs. 6. All exercises in this manual are based on the calibrated resistance and capacity levels of the Bowflex® Xtreme®2 home gym. 7. WARNING! For Your Safety Please Follow These Instructions Keep your body weight centered on the Seat or Standing Platform while exercising. Do not remove these labels. Stand clear of moving components. properly attached. If you need replacement labels. Periodically check all hardware and fasteners to make sure none have loosened with use. and in perfect working condition. This machine is meant for individual consumer use only. Never use dumbbells or other weights to incrementally increase the weight resistance. 4. please call a Nautilus Representative at (800) 269-3539. Only he or she can determine the exercise program that is appropriate for your particular age and condition. clubs. To do so could result in injury. Strength Training Equipment Safety Warnings 5. and is not meant for use by institutions. Stand off to the side while attaching rods. Never stand on the Seat. do not use or allow others to use the Bowflex® Xtreme®2 home gym if they weigh in excess of 300 lbs. Use only the Power Rod® unit that came with your Bowflex® Xtreme®2 home gym. When hooking up Power Rod® unit do not stand directly looking over the top of the rods. 2. Tighten if necessary.

Define Your Goals Your body will do what you train it to do. lower. learning to apply this newly achieved power. between exercise sessions. use low resistance and high repetitions—about 15-20 repetitions in each set. made possibly by this simultaneous contracting and relaxing. The fat weight increases and the lean weight decreases. working the muscle only to fatigue. It is a cooperative movement of opposite muscle groups. pick a resistance that fatigues you in the 3-5 repetition range. Balanced Strength and alignment are the result of equal strength developed in all parts of the body. either at different times or together. bones and tissue). Performing these two forms of exercise. Muscle Strength is the maximum force that you can exert against resistance at one time. Cardiovascular Endurance is the ability of the heart and lungs to supply oxygen and nutrients to exercising muscles over an extended period of time. . Body Composition is the ratio of fat weight (fat) to lean weight (muscles. It is a critical component of overall fitness and health. That’s why it’s important to define your goals and focus them. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. The biomechanically sound method of improving power in your sport is to train for power using the correct joint movements. Good flexibility is important in protecting the body from injury and can be achieved through the balanced strength training programs that are included in this manual. Here are some fitness components that will help you define your goals and choose your fitness program. it is more important to think of contracting the muscles faster rather than attempting to move faster. Increased flexibility means an increased range of motion. As you age. When performing these reps. as described in this manual. the muscle overcompensates for the stress and usually increases in both strength and size. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. which depend on oxygen for energy. When a muscle contracts. Flexibility is the ability of a muscle or group of muscles to move the joint through a full range of motion. When training to achieve muscular power. It comes into play when you jog a mile or ride a bike. An over-development of the back will round the shoulders. you need a balance of strength between your middle. and upper body. its opposite muscle group must relax for the action to occur. It comes into play in your standing and sitting posture. Endurance training addresses the slow twitch. You want a balance of muscle strength in front and back. Load is actually a more important factor than speed when attempting to improve power. Your muscle strength comes into play when you pick up a heavy bag of groceries or lift a small child. It comes into play when you cross-country ski or work on your feet all day. This is often misinterpreted as a) being directly associated with certain skill or sport and/or b) meaning that you must move fast. To develop muscle endurance. Each set of repetitions is followed by a rest interval that typically runs three times longer than the set. three sets to each exercise. In addition. Muscle Power is the combination of strength and speed of the muscular contraction. Later. Then practice the skill associated with your sport. will create the greatest changes in body fat weight. It is developed when a localized muscle is worked both positively (concentric) and negatively (eccentric) at a resistance—great enough so you can perform only five to eight repetitions of the exercise before the muscle fails. Muscle Endurance is the ability to perform repeated contractions. endurance muscle fibers. the ratio shifts. weak or stretched abdominals can cause lower back pain. and in your ability to perform just about any activity safely and effectively. Flexibility comes into play when you execute an overhand serve or stretch for the top shelf in the kitchen.

That will lead to setbacks and discouragement. follow these basic principles: • Isolate muscle groups: Focus work on specific muscle groups. you must experiment with several combinations of variables. resistance and exercise period. • Training Volume: The number of repetitions and sets performed. Put first things first: During each session. So complement your resistance training with aerobic exercise such as walking. In addition. select exercises that address complimentary muscle groups. set a series of smaller achievable goals. or bicycling. any fitness program you should consult a physician who will help you determine your current abilities. We recommend daily activity but not daily training of the same muscle group. • Progressive Loading: The gradual systematic increase of repetitions. It’s important not to rush the process and try to accomplish too much too soon. • Training Intensity: The amount of resistance used during your repetition. Any fitness program must contain a cardiovascular fitness component to be complete. Understand fitness and its components: Training variables: When designing your own program there are several variables that. as long as you follow the below guidelines. but so is strategy. will equal the right fitness formula for you. Instead. Once you’ve established a base of fitness. • Rest intervals: The time you rest between sets and the time you rest between workouts. Know your current fitness level: Before you start choosing and designing an exercise program that fits and enhances your lifestyle. when mixed properly. Improperly designed programs can be dangerous. In order to find out the best formula. Identify your goals: Goals are critical to Select complementary exercises: Be sure to pair Remember your cardiovascular component: . running. first work muscle groups that need the most training. The variables are as follows: • Training Frequency: The number of times you train per week. Take some time to review this manual as well as other fitness guides. Designing a program is easy.Design Your Own Program You may want to design your own personal program specifically geared to your goals and lifestyle. exercises that address compound joint movements and single joint movements.

Here are some tips for breathing: 1) Be cautious when you are concentrating or exerting effort. that you do it. It is. Breathing The workout portion of your fitness routine is the series of exercises devoted to your particular goals. Depth of inhalation and exhalation should be natural for the situation. make sure to have fun! Your Routine An essential part of the exercise routine is the cool down. Remember. Remember to gradually move yourself into a relaxed state. A good pre-workout mental routine is to sit and relax. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group.A workout begins in your mind’s eye. 2) Allow breathing to occur naturally. Cool Down . a mechanical process that changes the position of your spine as your rib cage moves. Working Out We recommend that you warm up by doing light stretching and performing light exercises on the Bowflex®. Warming Up The most important part of breathing during exercise is. This is when you will probably hold your breath. don’t force it. quite simply. DO NOT hold your breath. constructive attitude. Breathing in or out during the actual performance is not dependent upon the direction of air flow relative to exertion. in fact. but continues to circulate at a decreasing rate. Do not exaggerate breathing. so that you can focus on what you are about to do and think about achieving your end goal. With concentration and visualization you can approach your workout with a positive.

Move slowly on each rep. Move slowly on each rep. Count three seconds up and three seconds down and work to fatigue during each set. Rest 30 to 45 seconds between sets. You can increase your training with this “split system” routine that works opposing muscle groups on different days. it is time to change your program. Use a pace that would allow you to stop the movement instantly at any point in the rep. Then move to a more challenging resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. you’ll increase your resistance when you can perform 12 reps perfectly. To do this. Focus on practicing and learning your technique before increasing the resistance. Day 1 & 3 Body Part Chest Shoulders Arms Legs Exercise Bench Press Seated Shoulder Press Triceps Pushdown Biceps Curl Leg Extension Leg Curl Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 Day 2 & 4 Body Part Back Shoulders Arms Trunk Exercise Seated Lat Rows Seated Lat Pulldowns Crossover Rear Delt Row Biceps Curl Reverse Curl Standing Low Back Extension Seated Abdominal Crunch Sets 1-3 1-3 1-3 1-3 1-3 1-3 1-3 Reps 10-12 10-12 10-12 10-12 10-12 10-12 10-12 . Warm up with a light resistance that you can perform easily for 5–10 reps without fatiguing.20 MINUTE BETTER BODY WORKOUT The Workouts FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES Start by performing one set of each exercise. As you become stronger. Body Part Chest Back Shoulders Arms Legs Trunk Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Pushdown Leg Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Sets 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 1-2 Reps 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 10-15 ADVANCED GENERAL CONDITIONING FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results. Count three seconds up and three seconds down and work to fatigue during each set. or have become just plain bored. Complete all sets of each exercise before moving on to the next one. and you’ll increase your volume by performing more sets and more exercises. you can advance to two sets for each exercise. Use a pace that would allow you to stop the movement instantly at any point in the rep.

increase the number of sets you perform. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Crossover Rear Delt Rows Biceps Curl Triceps Extension Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Leg Curl Standing Hip Extension Standing Hip Abduction Standing Low Back Extension Seated Abdominal Crunch Sets 1-3 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 10-12 10-12 . Count three seconds up and three seconds down. stopping at the point that your technique starts to deteriorate. Perform this program training 2 days. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Perform all exercises to near failure. Rest only 20-30 seconds between sets. As you get stronger. Do this routine when you are limited in time or just want a variation to your normal routine. resting 1 to 2.20 MINUTE UPPER/LOWER BODY FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular benefits.

Use a pace that would allow you to stop the movement instantly at any point in the rep. squeeze the muscle as you move.BODY BUILDING FREQUENCY: 3 DAYS ON. DAY 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Row Lateral Shoulder Raise Shoulder Shrug Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 2 Body Part Back Arms Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 8-12 8-12 8-12 DAY 3 Body Part Legs Trunk Exercise Squat Leg Extension Standing Hip Extension Leg Curl Standing Low Back Extension Seated Abdominal Crunch Seated Oblique Abdominal Crunch Sets 2-4 2-4 2-4 2-4 2-4 2-4 2-4 Reps 8-12 8-12 8-12 12-15 8-12 8-12 8-12 . Tighten the muscle before you move. 1 DAY OFF TIME: ABOUT 45–60 MINUTES Body building requires focused concentration and dedication to training. Move slowly on each rep. cramp the muscle at the point of full contraction. If needed. Rest 30-60 seconds between each set and exercise. and resist the movement as you lower the weight. Count three seconds up and three seconds down and work to fatigue during each set. Train each muscle group to failure before moving on to the next exercise. Focus on proper form. include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Do not neglect any muscle group. as well as proper eating habits.

start with completing one round of Circuit 1. Initially. The idea is to move quickly from exercise to exercise. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Once you reach three rounds of Circuit 1.CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULAR FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTES Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick. Repeat process with Circuit 3. challenging routine. Then add an additional round of the same circuit. taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). Count three seconds up and three seconds down. One circuit equals one set of each exercise. Circuit 1 Body Part Chest Legs Back Legs Trunk Exercise Bench Press Squat Seated Lat Row Leg Curl Seated Abdominal Crunch Reps 8–12 8–12 8–12 8–12 8–12 Circuit 2 Body Part Shoulders Legs Back Trunk Arms Exercise Seated Shoulder Press Leg Extensions Seated Lat Pulldowns Standing Low Back Extension Biceps Curl Reps 8–12 8–12 8–12 8–12 8–12 Circuit 3 Body Part Shoulders Arms Legs Trunk Exercise Crossover Rear Delt Rows Triceps Pushdown Leg Curl Seated Oblique Crunch Reps 8–12 8–12 8–12 8–12 . add one round of Circuit 2.

Count three seconds up and three seconds down. The idea is to move quickly from exercise to exercise. jogging in place. endurance and burning fat as energy. By Circuit 1 Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Legs Aerobic Exercise Trunk Aerobic Exercise Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms Exercise Bench Press 30–60 Seconds Squat 30–60 Seconds Seated Lat Rows 30–60 Seconds Leg Curl 30–60 Seconds Seated Abdominal Crunch 30–60 Seconds Exercise Seated Shoulder Press 30–60 Seconds Leg Extension 30–60 Seconds Seated Lat Pulldowns 30–60 Seconds Standing Low Back Extension 30–60 Seconds Biceps Curl Reps 8-12 8-12 8-12 8-12 8-12 Circuit 2 Reps 8-12 8-12 8-12 8-12 8-12 . Perform each rep of each exercise slowly and with perfect technique. or stair climbing. Add additional rounds of Circuit 2 as your fitness level increases. taking only as much rest between sets as it takes to set up the next exercise (less than 20 seconds). Do not let your heart rate exceed 220 minus your resting heart rate. challenging routine. Some examples are: jumping jacks. One circuit equals one set of each exercise.TRUE AEROBIC CIRCUIT TRAINING FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–60 MINUTES returning to an aerobic exercise between each set you are increasing your aerobic capacity. Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick. Once you reach three rounds of Circuit 1. Initially. add one round of Circuit 2. Any type of aerobic exercise can be used for this routine. Then add an additional round of the same circuit. start with completing one round of Circuit 1.

16 STRENGTH TRAINING FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45–60 MINUTES This program is designed to emphasize overall strength development. Count two seconds up and four seconds down and work to fatigue during each set. Use a pace that would allow you to stop the movement instantly at any point in the rep. squeeze the muscle as you move. Rest 60–120 seconds between each set and exercise. Work each set to near exhaustion. If you can perform more than 5 to 8 reps. Focus on proper form. This is an advanced routine to be used only after you have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Tighten the muscle before you move. Move slowly on each rep. Day 1 Body Part Chest Shoulders Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Delt Rows Shoulder Shrug Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension Exercise Squat Leg Extension Leg Curl Standing Hip Extension Standing Low Back Extension Seated Abdominal Crunch Sets 2-4 2-4 2-4 2-4 2-4 Sets 2-4 2-4 2-4 2-4 2-4 2-4 Sets 2-4 2-4 2-4 2-4 2-4 2-4 Reps 5-8 5-8 5-8 5-8 5-8 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Reps 5-8 5-8 5-8 5-8 5-8 5-8 Day 2 Body Part Back Arms Day 3 Body Part Legs Trunk . cramp the muscle at the point of full contraction. you should increase your resistance 5 lbs and decrease your reps to 5. and resist the movement as you lower the weight.

keep your shoulder blades pinched together throughout upward and downward movements. feet on Platform. elbows out.XTREME®2 Muscles worked: Position: Hand Grips Seated—facing outward START Chest Exercises Bench Press—Shoulder Horizontal Adduction (and elbow extension) Pectoralis Major. • Line up arms with cables keeping your wrists straight. keeping elbows and forearms below chest level. START • Maintain a 60-90° angle between upper arms and torso during exercise. • Keep chest muscles tightened. head back against Seat Back Pad. • Slowly return to start position. • Slowly press your hands forward. feet on Platform. elbow bent position. Triceps FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Pulleys Leg Extension: Success Tips • Grasp Hand Grips in both hands. • Return to start position. Limit and control your range of motion. • Keep chest muscles tightened. Anterior Deltoid START FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Pulleys Leg Extension: Success Tips • Grasp Hand Grips in both hands. head back against Seat Back Pad. • Open your arms into a wide. Rotate upper arms away from torso. straightening arms and moving your hands together. • Keep elbows in front of shoulders. • Rotate your wrists and forearms upward. Deltoids. palms forward. Do not lock elbows. ACTION . pinch shoulder blades together. • Raise chest. • Keep knees bent. • Keep knees bent. comfortable arch in your lower back. • Raise chest. START • Maintain a 90° angle between upper arms and torso throughout motion. making sure that your arms are directly “in line” with the cables. and maintain a slight. straightening your arms while moving your hands together. • Bend your elbows until hands are at chest level. Limit and control your range of motion. comfortable arch in your lower back. keeping your wrists at shoulder width and in line with the cables. • To improve your pectoralis involvement. palms forward. and maintain a slight. ACTION Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Position: Hand Grips Seated—facing outward Pectoralis Major. pinch shoulder blades together. • Keep shoulder blades pinched together and maintain good spinal alignment. • Slowly press your arms forward and upward.

• Keep shoulder blades pinched together and maintain good spinal alignment. Triceps FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Position Leg Extension: Success Tips • Grasp Hand Grips in both hands. keeping upper arms at a 90° angle from your torso. pinch shoulder blades together. Deltoids. • Raise chest. • Do not let your elbows travel behind your shoulders.XTREME®2 Muscles worked: Position: Hand Grips Seated—facing outward START Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Pectoralis Major. keeping your forearms at least 10° higher than when in the “standard” Bench Press start position. Forearms should be 56" lower than when in the standard Bench Press position. pinch shoulder blades together. • Keep knees bent. • Slowly return to the start position. • Slowly return to the start position. forearms aligned with cables. Triceps START FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Position Leg Extension: Success Tips START • Grasp Hand Grips in both hands. • Slowly straighten your elbows. keeping your forearms at least 10° lower than when in the “standard” Bench Press start position. • Bend your elbows. Forearms should be 5-6" higher than when in the standard Bench Press position. feet on Platform. keeping upper arms at a 90° angle from your torso. head back against Seat Back Pad. forearms aligned with cables. ACTION Incline Bench Press—Shoulder Horizontal Adduction (and elbow extension) Muscles worked: Position: Hand Grips Seated—facing outward Pectoralis Major. Do not lock your elbows. head back against Seat Back Pad. Do not lock your elbows. and slightly less than 90° at the finish. • Cables travel over arms. START • Maintain a 90° angle between your upper arms and torso at the start of the motion. • Raise chest. • Keep shoulder blades pinched together and maintain good spinal alignment. . feet on Platform. • Do not let your elbows travel behind your shoulders. keeping your wrists steady and your movements slow and controlled. ACTION • Slowly straighten your elbows. keeping your wrists steady and your movements slow and controlled. Deltoids. and maintain a comfortable arch in lower back. • Bend your elbows. • Maintain a 90° angle between your upper arms and torso at the start of the motion. • Cables travel beneath arms. and slightly less than 90° at the finish. • Keep knees bent. and maintain a comfortable arch in lower back.

ACTION . slowly bringing your arms in front of you. Hands should be 5–6" higher than the standard Chest Fly start position. pinch shoulder blades together. straightening arms and moving your hands together. START • Maintain a 60-90° angle between upper arms and torso during exercise. • Open your arms into a wide. and maintain a slight. • Raise chest. Limit and control your range of motion. • Keep knees bent.. • Return to start position. comfortable arch in your lower back. feet on Platform. head back against Seat Back Pad. “embrace” position. elbows slightly bent. • To improve your pectoralis involvement. Press your forearms downward. pinch your shoulder blades together throughout movement. • Raise chest. • Press your arms forward and upward. comfortable arch in your lower back. your elbows should be level with your ears. “embrace” position. • Rotate your wrists and forearms upward. • Return to Start position. pinch your shoulder blades together throughout movement. palms facing forward. • To improve your pectoralis involvement. At full extension. feet on Platform. pinch shoulder blades together. • Do not lock your elbows. just below chest level. Anterior Deltoid FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Position Leg Extension: Success Tips • Grasp Hand Grips in both hands. elbows slightly bent. • Rotate your wrists and forearms upward. Limit and control your range of motion. START • Maintain a 60-90° angle between upper arms and torso during exercise. slowly bringing your arms in front of you. • Slowly press your arms forward and downward. • Open your arms into a wide. • Do not lock your elbows. ACTION Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Muscles worked: Position: Hand Grips Seated—facing outward Pectoralis Major. • Keep chest muscles tightened. and maintain a slight. palms facing forward. hands should be level with your hips. just below chest level.XTREME®2 Muscles worked: Position: Hand Grips Seated—facing outward START Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized) Pectoralis Major. Anterior Deltoid START FINISH Accessory: Pulleys: Removed Center Cross Bar—Wide Pulleys Leg Extension: Success Tips • Grasp Hand Grips in both hands. head back against Seat Back Pad. At full extension. Press your forearms upward. straightening arms ans moving your hands together. • Keep knees bent. • Keep chest muscles tightened. Hands should be 5-6" lower than standard Chest Fly Finish position.

move your elbows outward and backward. • Move until your elbows are slightly behind your shoulders. • Lift your chest. good spinal alignment and your chest lifted throughout exercise.XTREME®2 Muscles worked: Position: Hand Grips START Shoulder Exercises Crossover Rear Delt Rows—Elbow Flexion Anterior and Middle Deltoids Standing—facing Power Rod® unit FINISH Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa). ACTION Crossover High Rear Delt Rows—Elbow Flexion Muscles worked: Position: Hand Grips Anterior and Middle Deltoids Standing—facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Front Lat Cross Bar Leg Extension: Success Tips • Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa). • Keep shoulder blades pinched together and maintain good spinal alignment. palms facing toward the floor. • Lift your chest. • To work one arm at a time. arms nearly straight. • Bend slightly from hips and raise your arms until they are in front of your body at a 90° angle to your torso. ACTION . START • Maintain a 90° angle between your upper arms and torso during motion. Do not relax the tension in your shoulder muscles. • Slowly return to the start position. palms facing toward the floor. • Allowing your arms to bend as you go. • Keep your forearms pointing in the direction of the cables. START • Maintain a 90° angle between your upper arms and torso during motion. • Keep your forearms pointing in the direction of the cables. keep your knees bent and feet on Standing Platform. arms nearly straight. • Stand up straight and then lean back slightly from hips. Do not relax the tension in your shoulder muscles. move your elbows outward and backward. • Slowly return to the start position. • Keep shoulder blades pinched together. • Allowing your arms to bend as you go. keep your knees bent and feet on Standing Platform. place nonworking hand on Seat Back Pad to stabilize.

move your elbows outward and backward. with your palms facing the floor and arms nearly straight. Middle Deltoids. Success Tips • Cross your arms in front of your body and grasp the Hand Grips. • Maintain a 90° angle between upper arms and torso throughout exercise. • Keep your spine aligned and a slight arch in your lower back. keep your knees bent and feet on Standing Platform. ACTION . move your elbows outward and backward. ACTION Crossover Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Muscles worked: Position: Hand Grips Rear Deltoids. Rhomboids Standing—facing Power Rod® unit START FINISH Accessory: Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed • Do not lose spinal alignment—keep your chest lifted. palms facing floor. • Grasp the Hand Grips. crossing the cables as your arms move back. • Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. Trapezius.XTREME®2 Muscles worked: Position: Hand Grips START Shoulder Exercises Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion) Rear Deltoids. Middle Deltoids. right Grip in left hand and vice versa. • Keep your spine aligned and a slight arch in your lower back. Rhomboids Standing—facing Power Rod® unit FINISH Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Do not lose spinal alignment—keep your chest lifted. • Lift your chest. • Maintain a 90° angle between upper arms and torso throughout exercise. • Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. • Lift your chest. arms nearly straight. keeping your rear shoulder muscles tightened throughout movement. slowly return to the start position. • When your elbows are slightly behind your shoulders. slowly return to the start position. keep your knees bent and feet on Standing Platform. • When your elbows are slightly behind your shoulders. Trapezius. START • Maintaining the bend in your arms. START • Maintaining the bend in your arms. keeping your rear shoulder muscles tightened throughout movement.

• Slowly return to the start position.XTREME®2 Muscles worked: Position: Hand Grips Seated—facing outward START Shoulder Exercises Seated Shoulder Press—Shoulder Adduction (and elbow extension) FINISH Front Deltoids. keep your knees bent and feet on Standing Platform. palms facing back toward the Power Rod® unit. ACTION . until arms are extended in front of you at shoulder height. keep your knees bent and feet on Standing Platform. focusing on moving your elbows up and inward toward your ears. • Do not increase the arch in your lower back as you raise your arms. palms facing away from the Power Rod® unit. • Raise the Hand Grips to shoulder level. leading with your forearms. • Slowly return to the start position with your upper arms next to your torso. • Lift your chest. move them forward. You may wish to lean your lower back against the Seat Back Pad. START • Keep abdominals tight and maintain good spinal alignment. Upper Trapezius. • Arms may be moved alternately or together. arms straight at your sides. keeping your palms facing forward. START • Lift your chest. • Do not increase the arch in your lower back as you raise your arms. but keep your spine steady and tight. • Keeping your arms straight. Triceps Accessory: Pulleys: Removed Center Cross Bar—Wide Pulleys Leg Extension: Success Tips • Grasp Hand Grips. • Keep abdominals tight and maintain good spinal alignment. • Straighten your arms slowly over your head. ACTION Front Shoulder Raise—Shoulder Flexion (elbow stabilized) Muscles worked: Front and Middle Deltoids START FINISH Position: Hand Grips Standing—facing outward Accessory: Pulleys: Removed Squat Pulley Frame—Wide Pulleys Leg Extension: Success Tips • Grasp the Hand Grips. keeping tension in your front shoulder muscles.

• Slowly reverse the motion back to the start position. START • Initiate movement by pinching shoulder blades together. slowly return to the start position. • Keep abdominals tight and maintain good spinal alignment. • Let your arms hang at your sides. • For variation. until hands are level with hips. keeping your neck and head still. • Raise shoulders evenly. START • Keep abdominals tight and maintain good spinal alignment. Rhomboids. palms facing down. Teres Major. keeping your upper trapezius muscles tight throughout the motion. Middle Trapezius. ACTION Shoulder Shrug—Scapular Elevation Muscles worked: Upper Trapezius START FINISH Position: Hand Grips Standing. Rear Deltoid. • Slowly raise your shoulders towards the back of your head. knees bent and feet braced against the Standing Platform. try this exercise bent forward slightly from the hips. along your sides. • Do not bend your neck or slouch during this exercise. 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. ACTION . palms facing each other. • Keep your lats tightened throughout the motion. • Release your shoulder blades at the end of each rep and initiate new rep by retracting your shoulder blades. facing Power Rod® unit Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Keep your chest lifted.XTREME®2 Muscles worked: Position: Hand Grips START Shoulder Exercises Shoulder Extension—(elbows stabilized) FINISH Latissimus Dorsi. • With controlled movement. facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • Reach down and grasp the Hand Grips. • Grasp the Hand Grips. Triceps Standing. • Continue movement by moving your hands in an arc downward.

• Lift your chest. • Keep your spine aligned and a slight arch in your lower back. • Movement is very subtle and occurs only in shoulder blades. • Maintain a 90° angle between upper arms and torso throughout exercise. slowly move your shoulder blades forward.XTREME®2 Muscles worked: Serratus Anteriors START Shoulder Exercises Scapular Protraction—(elbows stabilized) FINISH Position: Hand Grips Seated—facing outward Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Reach behind your body. grasp the Hand Grips and straighten your arms in front of you at a 90° angle from torso. • You may wish to lean your head against the Seat Back Pad. ACTION Scapular Depression Muscles worked: Lower Trapezius START FINISH Position: Hand Grips Seated—facing outward Accessory: Pulleys: Removed Front Lat Cross Bar—Wide Pulleys Leg Extension: Success Tips • Grasp the Hand Grips and raise your arms above your head. • When your shoulder blades have fully depressed. • Do not slouch forward or use your arm muscles to assist this motion. Slowly bring your hands together using only your shoulder muscles. slowly return to the start position. palms facing down and wrists straight. palms facing outward. • Movement is very subtle and occurs only in shoulder blades. START • Lift your chest. • Keep your arms in line with the cables. away from the Seat Back Pad. • Tighten your trunk muscles to stabilize your spine while maintaining a slight arch in your lower back. arms nearly straight. • Slowly return to the start position. keep your knees bent and feet on Standing Platform. toward your hips. keeping tension in your shoulder blades. Keep this motion only in the shoulder blades. START • Do not lose spinal alignment—keep your chest lifted and head against the Seat Back Pad. • Keeping your arms straight and in line with the cables. slide your shoulder blades downward. ACTION . keep your knees bent and feet on Standing Platform. • Keeping your arms straight.

keep your knees bent and feet on Standing Platform. Supraspinatus. • Elevate your shoulders slightly toward the back of your head. • Elevate your shoulders slightly toward the back of your head. Upper Trapezius. nearly to shoulder level. • Keep the side of your arm/elbow facing out and up throughout the movement.XTREME®2 Muscles worked: Position: Hand Grips START Shoulder Exercises Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized) Middle Deltoids. • Sit up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. START • Raise your arms directly out to the sides. • Do not swing your arms upward or move your trunk during this exercise. • 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. • Grasp the Hand Grips. keep your knees bent and feet on Standing Platform. • Maintain good spinal alignment and bend forward slightly from the hip. directly in line with the cables. • Let your arms hang at your sides. • With controlled movement. slowly return to the start position. • Slowly bring your arms back to the start position without relaxing. • Maintain good spinal alignment and bend forward slightly from the hip. START • Raise your arms directly out to the sides. and a slight arch in your lower back. • Do not swing your arms upward or move your trunk during this exercise. Supraspinatus Seated—facing outward START FINISH Accessory: Pulleys: Removed Squat Pulley Frame—Narrow Pulleys Leg Extension: Success Tips • Raise your chest and keep your shoulder blades pinched together. • Keep your chest lifted. Upper Trapezius Standing—facing outward FINISH Accessory: Pulleys: Removed Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • You may need to use the Squat Straps for this exercise. ACTION Seated Forearm Lateral Shoulder Raise—Elbows stabilized Muscles worked: Position: Hand Grips Middle Deltoids. nearly to shoulder level. ACTION . palms facing each other. • Lift your chest. • Keep the side of your forearms/ elbows facing out and up throughout the movement. • Lift your chest. Bend your elbows 90˚.

XTREME®2
Muscles worked:
Subscapularis
START

Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation
FINISH

Position:
Standing—facing le or right

Accessory:
Hand Grips

Pulleys:
Removed

Center Cross Bar—Wide Pulleys

Leg Extension: Success Tips
• 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.

START

• Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion.

• Rotate your forearm toward your abdomen, keeping your elbow at your side throughout motion. • Slowly return to the start position, maintaining slow, controlled motion.

ACTION

Shoulder Rotator Cuff—External Rotation
Muscles worked:
Infraspinatus; Teres Minor
START FINISH

Position:
Hand Grips

Standing—facing le or right

Accessory: Pulleys:
Removed Center Cross Bar—Wide Pulleys

Leg Extension: Success Tips
• 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.

START

• Lift your chest, keep your knees bent and feet on Standing Platform. • Keep your spine aligned and a slight arch in your lower back. • Maintain a 90° angle between forearms and torso throughout exercise. • Do not rotate the spine to get additional range of motion.

• 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.

ACTION

XTREME®2
Muscles worked: Position:
Hand Grips
START

Shoulder Exercises

Crossover Seated Rear Delt Rows—Elbow Flexion
Anterior and Middle Deltoids Seated on the oor—facing machine
FINISH

Accessory: Pulleys:
Removed Squat Pulley Frame

Leg Extension: Success Tips
• 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. • Lean back slightly and straighten your arms. • Raise your arms until they are in front of your body at approximately a 90° angle to your torso.

START

• 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.

• 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.

ACTION

Scapular Retraction
Muscles worked: Position:
Hand Grips Middle Trapezius; Rhomboids Seated on the oor—facing machine
START FINISH

Accessory: Pulleys:
Removed Squat Pulley Frame

Leg Extension: Success Tips
• Grasp the Hand Grips, palms facing each other. • Brace your heels against the end of the Standing Platform.

START

• 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.

• Keeping your arms straight, slowly pinch your shoulder blades together. • When shoulder blades are fully retracted, slowly return to the start position.

ACTION

XTREME®2
Good Morning
Muscles worked: Position:
Squat Bar Latissimus Dorsi; Teres Major; Rear Deltoids Standing—facing outward
START

Back Exercises

FINISH

Accessory: Pulleys:
Removed Squat Pulley Frame

Leg Extension: Success Tips
• Grasp the Squat Bar with your palms facing downward. • Keep your legs bent slightly. • Bend over, approximately 90˚ from your hips (not your waist)

START

• Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Lift with your legs, not lower back or arms. • Use a light resistance for this movement. • Lift your head, keep your knees bent and feet on Standing Platform.

• 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.

ACTION

Standing Low Back Extension—(with hip extension)
Muscles worked: Position:
Hand Grips
START FINISH

Lower Trapezius; Erector Spinae; Gluteus Maximus Standing—facing outward

Accessory: Pulleys:
Removed Squat Pulley Frame

Leg Extension: Success Tips

• Lift your chest, keep your knees bent and feet on Standing Platform. 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.

• 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.

START

• 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.

ACTION

Teres Major. Keep hands shoulder-width apart. • Keep your spine aligned. • Let your arms hang in the direction of the pulleys—do not lock elbow. abs tight and a slight arch in your lower back. palms facing backward. Do not slouch. Keep hands shoulder-width apart. • Cross your arms. Rear Deltoids. Do not slouch. abs tight and a slight arch in your lower back. knees bent. keeping your knees bent and your back flat. Biceps Standing—facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Lift your chest.XTREME®2 Bent Rear Delt Row Muscles worked: Position: Hand Grips START Back Exercises FINISH Latissimus Dorsi. • Keep your spine aligned. START • Lift your chest. keeping your knees bent and your back flat. knees bent. • Grasp the Hand Grips. ACTION Crossover Bent Rear Delt Row Muscles worked: Position: Hand Grips Anterior and Middle Deltoids Standing—facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Pivot forward from your hips. spinal muscles tight. palms facing backward. • Do not bend your neck forwards or backwards during motion. • Do not bend your neck forwards or backwards during motion. • Slowly return to start position. ACTION . keep your knees bent and feet on Standing Platform. Keep hands shoulder-width apart. • Slowly return to start position. • Keep the lats tightened throughout the entire motion. • Let your arms hang in the direction of the pulleys—do not lock your elbows. Keep your crossed hands shoulder-width apart. • Pivot forward from your hips. spinal muscles tight. reach down and grasp the Hand Grips (right Grip in left hand and vice versa). • Initiate movement by pulling your elbows back as you bring the Hand Grips upward and cross them over your chest. START • Initiate movement by pulling your elbows back as you bring the Hand Grips upward to a point below your chest. keep your knees bent and feet on Standing Platform.

Do not slouch. • The Lat Pulldown Bar may not touch your chest. muscles relaxed and ready.XTREME®2 Muscles worked: Position: START Back Exercises Seated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion) Latissimus Dorsi. • If you can’t complete motion with hands wide. but lean back slightly from hips. Rear Deltoids. • Forearms should stay in line with the direction of the cables. abs tight and a slight arch in your lower back. • Slowly return to the start position. Biceps Seated—Facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips • Grasp the Lat Pulldown Bar. • You may position your thighs directly beneath the pulleys. without relaxing the tension in your shoulders. • Do not bend your neck forwards or backwards during motion. bring your hands closer together. but lean back slightly from hips. START • Lift your chest. • Keep your spine aligned. Teres Major. • Slowly return to the start position. • Initiate the movement by pulling your shoulder blades downward and together. • The Lat Pulldown Bar may not touch your chest. with your arms extending upward. • Keep your spine aligned. • You may position your thighs directly beneath the pulleys. Teres Major. wide grip. • Initiate the movement by pulling your shoulder blades downward and together. keep your knees bent and feet on Standing Platform. ACTION Seated Narrow Lat Pulldowns with Lat Bar—Shoulder Extension (with elbow flexion) Muscles worked: Position: Latissimus Dorsi. drawing your elbows down toward your hips and then inward into your trunk. with your arms extending upward. keep your knees bent and feet on Standing Platform. • Do not bend your neck forwards or backwards during motion. drawing your elbows down toward your hips and then inward into your trunk. keeping your hands next to each other. and then sit. START • Lift your chest. ACTION . Rear Deltoids Seated—Facing Power Rod® unit FINISH Accessory: Pulleys: Removed Lat Cross Bars Lat Pulldown Bar Leg Extension: Success Tips • Grasp the Lat Pulldown Bar at a comfortable. without relaxing the tension in your shoulders. Do not slouch. then sit. abs tight and a slight arch in your lower back. • Forearms should stay in line with the direction of the cables.

but lean back slightly from hips. without relaxing the tension in your shoulders. Rear Deltoids. Keep your palms facing each other throughout exercise. • Slowly return to the start position. keep your knees bent and feet on Standing Platform. Do not slouch • Initiate the movement by pulling your shoulder blades downward and together. • Slowly return to the start position. ACTION Reverse Grip Pulldowns—Shoulder Extension (with elbow flexion) Muscles worked: Position: Hand Grips Latissimus Dorsi. • You may position your thighs directly beneath the pulleys. muscles relaxed and ready. muscles relaxed and ready. Keep your palms facing outward throughout the exercise. ACTION . Do not slouch. keep your knees bent and feet on Standing Platform. • Initiate the movement by pulling your shoulder blades downward and together. • Do not bend your neck forwards or backwards during motion. Teres Major. Rear Deltoids. • Keep your spine aligned. • Forearms should stay in line with the direction of the cables. drawing your elbows down toward your hips and then inward into your trunk. Teres Major. drawing your elbows down toward your hips and then inward into your trunk. arms extending upward. • Shoulders should be fully depressed at end of movement. abs tight and a slight arch in your lower back. abs tight and a slight arch in your lower back. Hands should be a comfortable distance apart. • Do not bend your neck forwards or backwards during motion. as if they are one. Biceps Seated—Facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Lat Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Grasp the Hand Grips with an underhand grip (palms toward your face). • Sit. • You may position your thighs directly beneath the pulleys. larger Grip.XTREME®2 Muscles worked: Position: Hand Grips START Back Exercises Narrow Lat Pulldowns with Hand Grips—Shoulder Extension (with elbow flexion) Latissimus Dorsi. START • Lift your chest. without relaxing the tension in your shoulders. • Forearms should stay in line with the direction of the cables. Biceps Seated—Facing Power Rod® unit FINISH Accessory: Pulleys: Removed Lat Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Grasp the Hand Grips in both hands. arms extending upward. • Keep your spine aligned. but lean back slightly from hips. START • Lift your chest. • The Hand Grips may not touch your chest. • Sit.

Rear Deltoids. • Do not lean backward as you pull. • Forearms should stay in line with the direction of the cables. Teres Major. abs tight and a slight arch in your lower back. Triceps Seated—Facing Power Rod® unit FINISH Accessory: Pulleys: Removed Lat Cross Bar—Wide Pulleys Leg Extension: Success Tips • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa).XTREME®2 Muscles worked: Position: Hand Grips START Back Exercises Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion) Latissimus Dorsi. arms extending upward. START • Lift your chest. Do not slouch. • Slowly return to the start position. • Keep your spine aligned. but lean back slightly from hips. abs tight and a slight arch in your lower back. without relaxing the tension in your shoulders. ACTION . ACTION Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion) Muscles worked: Position: Hand Grips Latissimus Dorsi. • You may position your thighs directly beneath the pulleys. keep your knees bent and feet on Standing Platform. Pectoralis Major. • Do not bend your neck forwards or backwards during motion. START • Lift your chest. • Sit. • At end of motion. • Initiate the movement by pulling your shoulder blades downward and together. drawing your elbows down toward your hips and then inward into your trunk. Teres Major. Rear Deltoids. shoulders should be fully depressed. shoulders should be fully depressed. arms extending upward. • Slowly return to the start position. muscles relaxed and ready. Do not slouch. • Sit. Biceps Seated—facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Lat Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa). but lean back slightly from hips. • Keep your spine aligned. without relaxing the tension in your shoulders. muscles relaxed and ready. Keep lats tightened. • Do not bend your neck forwards or backwards during motion. drawing your elbows down toward your hips and then inward into your trunk. • Initiate the movement by pulling your shoulder blades downward and together. • Forearms should stay in line with the direction of the cables. • You may position your thighs directly beneath the pulleys. • At end of motion. keep your knees bent and feet on Standing Platform.

Biceps Standing—facing Power Rod® unit START FINISH Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips • Keep your lats tightened throughout the entire motion. ACTION Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized) Muscles worked: Position: Latissimus Dorsi. • Initiate movement by pulling shoulder blades together while simultaneously drawing elbows down and inward. • Grasp the Lat Pulldown Bar with your palms facing down. Biceps Standing—facing Power Rod® unit START Back Exercises FINISH Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips • 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.XTREME®2 Pulldowns—Shoulder Adduction (with elbow flexion) Muscles worked: Position: Latissimus Dorsi. ACTION . • Keep forearms in line with the Cables. • Release your shoulder blades at the end of each rep. Bend your elbows approximately 90°. bringing them down and together. START • Lift your chest. • To determine the appropriate grip width for you. Rear Deltoids. Hands should be no wider apart than your elbows. arms should be near your sides. Teres Major. • Keep your arms straight. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. • Keep your arms extended and muscles relaxed and ready. Teres Major. • Bend slightly from hips. lift chest and tighten your abs to stabilize spine. hold your arms straight out to your sides at shoulder height. At the end of the motion. shoulder blades fully depressed. abs tight and a slight arch in your lower back. keep your knees bent and feet on Standing Platform. • Slowly return to the start position without relaxing muscle tension. • Step back slightly. making sure that there is enough movement in the cable to complete your sfull range of motion with this exercise. • Keep your spine aligned. Rear Deltoids. • Slowly return to start position. keeping a very slight arch in your lower back. • Keep your chest lifted and maintain spinal alignment. Initiate each new rep by depressing your shoulder blades. • The Lat Pulldown Bar may not touch your chest. START • Initiate the movement by lowering your shoulder blades. moving your hands downward in an arc and slowly in toward your thighs. Lower Trapezius.

XTREME®2 Muscles worked: Position: Hand Grips START Back Exercises Standing Shoulder Pullover with Hand Grips—Elbow Stabilized Latissimus Dorsi. Biceps. • Pull your upper arms downward and backward. Rear Deltoids. brushing past the sides of the body while keeping your forearms pointing in the direction of the cable. • Keep your spine aligned. • Release your shoulder blades at the end of each rep. • Pull your arms in an arc into your sides. Biceps. • Do not bend your torso forward. palms facing each other. Rear Deltoids. Initiate each new rep by depressing your shoulder blades. keeping hands shoulder-width apart. Teres Major. • Keep your chest lifted and maintain spinal alignment. • Initiate the movement by pinching your shoulder blades together. • Initiate the movement by pulling your shoulder blades downwards and tightening your lats. ACTION . START • Lift your chest. START • Keep knees bent and feet braced against the Standing Platform. • Place your heels on the edge of the Standing Platform and bend your knees comfortably. • Keep your spine as erect as possible. ACTION Crossover Seated Lat Rows—Shoulder Extension (and elbow flexion) Muscles worked: Position: Hand Grips Latissimus Dorsi. • Release your shoulder blades at the end of each rep. allowing your arms and shoulder blades to relax without losing readiness. Triceps Standing—facing Power Rod® unit FINISH Accessory: Pulleys: Removed Lat Cross Bar Leg Extension: Success Tips • Grasp the Hand Grips. abs tight and a slight arch in your lower back. palms facing down. Teres Major. • Keep your lats tightened throughout entire motion. keeping them as steady as possible and using slow. • Slowly return to the start position. Triceps Seated on the oor—facing machine START FINISH Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Cross your arms and grasp the Hand Grips (right Grip in left hand and vice versa). • Slowly return to the start position. Initiate each new rep by pinching your shoulder blades. controlled movement. keep your knees bent and feet on Standing Platform. • Tighten your abdominals to stabilize your spine while maintaining a slight arch in your lower back.

with your arms extending upward. keeping your hands next to each other with an underhand grip. and then sit. without relaxing the tension in your shoulders. abs tight and a slight arch in your lower back. palms facing each other. • Keep your spine aligned. • Pull your upper arms downward and backward. START • Initiate the movement by pulling your shoulder blades downward and together. Teres Major. • Grasp the Lat Pulldown Bar. but lean back slightly from hips. START • Keep knees bent and feet braced against the Standing Platform. Do not slouch. Initiate each new rep by pinching your shoulder blades • Initiate the movement by pinching your shoulder blades together. • Forearms should stay in line with the direction of the cables. ACTION Reverse Grip Pulldown with Lat Bar Muscles worked: Latissimus Dorsi. • The Lat Pulldown Bar may not touch your chest. brushing past the sides of the body while keeping your forearms pointing in the direction of the cable. • Slowly return to the start position. • Do not bend your neck forwards or backwards during motion. • Release your shoulder blades at the end of each rep. Rear Deltoids. Biceps Seated on the oor—facing machine FINISH Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Grasp the Hand Grips. drawing your elbows down toward your hips and then inward into your trunk. • Keep your spine as erect as possible. keep your knees bent and feet on Standing Platform. • Slowly return to the start position. • Do not bend your torso forward. • You may position your thighs directly beneath the pulleys. Rear Deltoids. Teres Major. • Keep your chest lifted and maintain spinal alignment. • Place your heels on the edge of the Standing Platform and bend your knees comfortably. muscles relaxed and ready.XTREME®2 Muscles worked: Position: Hand Grips START Back Exercises Seated Lat Rows—Shoulder Extension (and elbow flexion) Latissimus Dorsi. Biceps START FINISH Position: Seated—Facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips • Lift your chest. ACTION .

using the “Hammer” hold. Bend your elbows until hands are near shoulders. palms facing out. • Stop the motion before your elbows are completely straight. straighten your elbows. palms facing inward. • Bend slightly from your hips but maintain a stabilized spine. keeping a very slight arch in your lower back. palms facing out. START • Keeping your forearms and wrists stationary. • Tighten the triceps throughout the exercise. • Grasp one or both of the Hand Grips. • Keep your chest lifted and maintain spinal alignment. bringing your hands down to your thighs. using controlled motion. keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise. • Stop the motion before your elbows are completely straight. • Bend slightly from your hips but maintain a stabilized spine. • Keep your knees bent and feet on Standing Platform. • Keep your knees bent and feet on Standing Platform. START • Keep your upper arms motionless and your wrists straight. bringing your hands down to your thighs. and then reverse. slowly returning to the start position without relaxing muscle tension. straighten your elbows. • Keeping your forearms and wrists stationary. • Keep your chest lifted and maintain spinal alignment. and then reverse. • Keep hands and elbows approximately shoulder-width apart. palms facing the floor. ACTION Triceps Hammer Pushdown—Elbow Extension Muscles worked: Triceps START FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys:Front Lat Cross Bar Leg Extension: Removed Success Tips • Keep your upper arms motionless and your wrists straight.XTREME®2 Muscles worked: Triceps START Arm Exercises Triceps Pushdown with Hand Grips—Elbow Extension FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Leg Extension: Success Tips • Grasp one or both of the Hand Grips. slowly returning to the start position without relaxing muscle tension. Bend your elbows until hands are near shoulders. using controlled motion. ACTION . • Keep hands and elbows approximately shoulder-width apart.

XTREME®2 Muscles worked: Triceps START Arm Exercises Triceps Pushdown with Lat Pulldown Bar—Elbow Extension FINISH Position: Standing—facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Lat Pulldown Bar Leg Extension: Success Tips • Grasp the Lat Pulldown Bar. palms facing out. so that your shoulder is directly over your hand. ACTION Single Arm Pushdown—Elbow Extension Muscles worked: Triceps START FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bars Leg Extension: Success Tips • Grasp one Hand Grip. START • Keep your upper arms motionless and your wrists straight. ACTION . • Keeping your upper arm stationary. START • Keep your upper arms motionless and your wrists straight. using controlled motion. slowly push your arm downward in a gentle arc until your hand is near top of the thigh. • Keep your knees bent and feet on Standing Platform. • Keep your knees bent and feet on Standing Platform. but keeping feet on Standing Platform. • Bend over slightly from hips. • Bend slightly from your hips but maintain a stabilized spine. • Tighten the triceps throughout the exercise. • Keep your chest lifted and maintain spinal alignment. bringing your hands down to your thighs. and then reverse. palms facing the floor. Bend your elbows until hands are near shoulders. • Keep hands and elbows approximately shoulder-width apart. • Keep your chest lifted and maintain spinal alignment. Hand Grip at chest level. • Keeping your forearms and wrists stationary. • Stand approximately 1-2 feet from Lat Tower (adjust for comfort). keeping a very slight arch in your lower back. • Tighten the triceps throughout the exercise. straighten your elbows. keeping a very slight arch in your lower back. slowly reverse the arcing motion. palm facing downward. using controlled motion. • Bring your arm in front of you. slowly returning to the start position without relaxing muscle tension. • Keeping your triceps tightened. elbow next to trunk. • Stop the motion before your elbows are completely straight. bringing the Hand Grip back to the start position.

palms facing out. • Keep your elbows “in line” with the cables throughout movement and your wrists straight. using controlled motion. using controlled motion throughout the exercise. • Tighten the triceps throughout the exercise. reach over the opposite shoulder and grasp a Hand Grip. palm facing the floor and using a Hammer Grip. and then reverse. • Draw arms up until elbows are pointing forward. • Stop the motion when your arm is straight (don’t lock your elbow) and then slowly reverse the arcing motion. bringing your hand across your body in an arcing motion across your chest. ACTION . slowly returning to the start position without relaxing muscle tension. • Stop your motion before your elbows are completely straight. palms facing outward. • Keep knees bent and feet flat on the Standing Platform. keeping a very slight arch in your lower back. • Keep your knees bent and feet on Standing Platform. START • Keep your chest lifted and maintain a very slight arch in your lower back. • Keep your chest lifted and maintain spinal alignment. • Keep your upper arms motionless and your wrists straight. START • Keep your upper arms motionless and your wrists straight. • Keeping your upper arms stationary. • Tighten the triceps throughout the exercise. slowly straighten your elbow. hands behind shoulders. • Use your free hand to grasp the back of the active arm near the elbow to stabilize it. bringing your hand back to the start position. straighten your elbows.XTREME®2 Triceps Extension—Elbow Extension overhead Muscles worked: Triceps START Arm Exercises FINISH Position: Hand Grips Seated—facing outward Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Grasp one or both of the Hand Grips. ACTION Cross Triceps Extension—Elbow Extension Muscles worked: Triceps START FINISH Position: Hand Grips Seated—facing outward Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Take one hand. • Bend and lower your elbow until your hand is in front of your chest. • Keeping your upper arm stationary. • Spread your back and shoulders into the Seat Back Pad. bringing your hands overhead.

in front of you. slowly straighten your arms downward. hands behind shoulders. • Keeping your upper arms stationary. • Keep your knees bent and feet on Standing Platform. • Keep your elbows “in line” with the cables throughout movement and your wrists straight. using controlled motion. • Keep your chest lifted. START • Keep your upper arms motionless and your wrists straight. • Tighten the triceps throughout the exercise. ACTION . • Keep your upper arms motionless and your wrists straight. ACTION “Rope” Pushdown—Elbow Extension Muscles worked: Triceps START FINISH Position: Standing—Facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar Hand Grips in “Hammer” Hold (see Page 4) Leg Extension: Success Tips • Distance yourself from the Lat Tower. slowly returning to the start position without relaxing muscle tension. START • Keep your knees bent and feet on Standing Platform. • Cross your arms and grasp the Hand Grip (right Grip in left hand and vice versa). • Keeping your triceps tightened. • Tighten the triceps throughout the exercise. Keep your palms facing each other. hands and elbows straightened and directly in line with shoulders. slowly reverse the arcing motion and bring the Hand Grips back to the start position. • Keeping your upper arms stationary. abs tight and maintain a slight arch in lower back. upper arms at your sides. elbows next to trunk. keeping a very slight arch in your lower back. and then reverse. • Draw arms up until elbows are pointing forward. but keep your feet on the Standing Platform. straighten your elbows. • Bring hands toward each other. palms facing each other. • Keep your chest lifted and maintain spinal alignment. palms facing down.XTREME®2 Hammer Triceps Extension Muscles worked: Triceps START Arm Exercises FINISH Position: Seated—facing outward Accessory: Pulleys: Removed Hand Grips in “Hammer” Hold (see Page 4) Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Grasp one or both of the Hand Grips using the “Hammer” grip. until they are positioned as if grabbing a rope. until hands are near tops of your thighs. bringing your hands overhead. using controlled motion. • Stop the motion before your elbows are completely straight. in a gentle arc. • Keep your elbows bent.

abs tight and a very slight arch in your lower back.XTREME®2 Muscles worked: Biceps START Arm Exercises Seated Biceps Curl—Elbow Extension (in supination) FINISH Position: Hand Grips Seated—facing outward Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Grasp one or both Hand Grips. • Keep your elbows at your sides and your wrists straight. • Keeping your upper arms stationary and your elbows at your sides. slowly curl the Hand Grips forward. slowly return to the start position without relaxing your biceps. • Slowly reverse the arcing motion bringing your hands back to the start position. and a very slight arch in your lower back. • Keep your spine aligned throughout motion. keeping your arms by your sides. shoulders pinched together. START • Keep your knees bent and feet on Standing Platform. palms facing forward. ACTION Standing Biceps Curl—Elbow Flexion (in supination) Muscles worked: Biceps START FINISH Position: Hand Grips Standing—facing outward Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Reach down and grasp the Hand Grips. keeping your arms at your sides. ACTION . forearms near your thighs. feet flat on the Standing Platform • Keep your chest lifted. • Keep your upper arms and shoulders motionless and your wrists straight. • Curl your forearms toward the upper arms. START • Keep knees bent. • Keeping the motion fluid. then upward and in towards your shoulders. elbows loose. • Lay your head back against the Seat Back Pad. • Keep your chest lifted. keeping upper arms completely still. • Straighten.

bend at your hips and knees until your trunk is parallel to the floor. shoulders pinched together. • Straighten your spine. Brachioradialis Standing—Facing Power Rod® unit Accessory: Pulleys: Removed Hand Grips in “Hammer” Hold (see Page 4) Squat Pulley Frame Leg Extension: Success Tips • Reach down and grasp the Hand Grips using the Hammer hold. • Keeping your biceps tightened. then upward and in towards your shoulders. ACTION Hammer Biceps Curl—Elbow Flexion (in supination) Muscles worked: Position: START FINISH Biceps. slowly curl the Hand Grips forward. START • Keep your knees bent and feet on Standing Platform. and a very slight arch in your lower back.XTREME®2 Muscles worked: Biceps START Arm Exercises Concentration Biceps Curl—Flexion (in supination) FINISH Position: Hand Grips Standing—facing right or le Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Stand on the Platform. START • Keep your knees bent and feet on the Standing Platform • Keep your chest lifted. one side facing the Power Rod® unit. grasp the Hand Grip closest to you. never the waist. • Keeping your upper arms stationary and your elbows at your sides. • Slowly curl your the Hand Grip away from the Cable and then upward toward your shoulder. • Keeping your back straight. elbows loose. • Slowly reverse the arcing motion bringing your hands back to the start position. • Place your uninvolved hand on your thigh to stabilize. keeping your upper arms by your sides. • Elbow should point to the floor at all times. ACTION . • Bend from the hips. • Keep your upper body motionless and your wrists straight. trunk muscles tight and maintain a slight arch in lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • With the inside hand. Brachialis. Keep your upper arm completely motionless and elbow pointing directly at the floor at all times. • Keep your spine aligned throughout movement. slowly reverse the curling motion and bring your arm back to the start position. Press your upper arms into your sides and bend your elbows until they are at 90˚ angles. • Keep chest lifted.

shoulders pinched together. • Slowly curl the back of your wrists in an arcing motion toward your shoulders. shoulders pinched together. • Keep your chest lifted. keeping your elbows at your sides and your upper arms still. and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. • 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. START • Keep your knees bent and feet on Standing Platform. • Slowly curl the Squat Bar forward and then upward toward your shoulders. • Slowly lower the Squat Bar back to the start position. keeping your elbows at your sides and your upper arms still. palms facing forward. ACTION Reverse Barbell Biceps Curl—Elbow Extension Muscles worked: Biceps START FINISH Position: Squat Bar Standing—Facing outward Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Grasp the Squat Bar. palms facing downward. ACTION . • Keep your upper arms and shoulders motionless and your wrists straight. • 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. • Keep your chest lifted. • Slowly lower the Squat Bar back to the start position. START • Keep your knees bent and feet on Standing Platform.XTREME®2 Barbell Biceps Curl—Elbow Extension Muscles worked: Biceps START Arm Exercises FINISH Position: Squat Bar Standing—Facing outward Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Grasp the Squat Bar. and a very slight arch in your lower back.

ACTION . elbows at your sides and your wrists straight. • Keep your upper body motionless. • Straighten. START • Keep your knees slightly bent and feet on Standing Platform. palms facing backward. use your forearms to slowly bend your elbows. Forearms should be at a 90˚ angle to upper arms. • Straighten. • Do not rock your upper body while bending your elbow. elbows loose. • Keep your trunk muscles tight and maintain a slight arch in lower back. • Keep your elbows at your sides and your upper arms completely still. elbows at your sides and your wrists straight. Biceps START Arm Exercises Seated Biceps Hammer Curl—Elbow Flexion FINISH Position: Seated—facing outward Accessory: Pulleys: Removed Hand Grips in “Hammer” Hold (see Page 4) Squat Pulley Frame Leg Extension: Success Tips • Reach down and grasp the Hand Grips in the vertical “Hammer Grip” position. • Keeping your palms facing down.XTREME®2 Muscles worked: Brachioradialis. • Keep your upper body motionless. • 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. Bend your elbows until your forearms are between 45-90˚ angles with your upper arms. elbows loose. START • Keep your knees bent and feet on Standing Platform. • Curl the Hand Grips forward. • Keep your trunk muscles tight and maintain a slight arch in lower back. then upward and in towards your shoulders. Biceps Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Reach down and grasp the Hand Grips. keeping your upper arms and elbows by your sides. keeping your upper arms and elbows by your sides. Brachioradialis. • Slowly reverse the curling motion and bring your arms back to start position. curling the Hand Grips forward. then upward and in towards your shoulders. ACTION Reverse Curl—Elbow Flexion (in pronation) Muscles worked: Position: Hand Grips Standing—facing outward START FINISH Brachialis.

and a very slight arch in your lower back. trunk muscles tightened. • Keep triceps tightened throughout exercise and continue to hold Hand Grip in the “Hammer” hold. • When arm is completely straight. ACTION . • Straighten your elbow. • Keep your chest lifted. • Keep one hand on the Center Cross Bar to stabilize yourself throughout motion. keeping your upper arm completely still. • Draw your elbow back until the forearm is at approximately a 45° angle from the upper arm. ACTION Hammer Triceps Kickback—Elbow Extension Muscles worked: Triceps START FINISH Position: Standing—facing Power Rod® unit Accessory: Pulleys: Removed Hand Grips in “Hammer” Hold (see Page 4) Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Reach down and grasp a Hand Grip in one hand. • Draw your elbow back until the forearm is at approximately a 45° angle from the upper arm. START • Keep your knees slightly bent and feet on Standing Platform. trunk muscles tightened. keeping your upper arm completely still. • Straighten your elbow. • When arm is completely straight. palm facing backward. • Keep your chest lifted. and a very slight arch in your lower back. START • Keep your knees slightly bent and feet on Standing Platform.XTREME®2 Triceps Kickback Muscles worked: Triceps START Arm Exercises FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Reach down and grasp a Hand Grip in one hand. • Keep one hand on the Center Cross Bar to stabilize yourself throughout motion. keeping your hand in the vertical “Hammer Grip” position. slowly return to the start position. slowly return to the start position. • Keep triceps tightened throughout the exercise.

elbows at your sides and your wrists straight. Trapezius. • Grasp the Hand Grips. Supraspinatus. returning to start position. • Keep your trunk muscles tight and maintain a slight arch in lower back. Brachialis. elbows at your sides and your wrists straight. Brachioradialis Standing—facing Power Rod® unit Accessory: Pulleys: Removed Lat Cross Bar and Squat Pulley Frame Leg Extension: Success Tips • Grasp the Hand Grips. • Bend your forearms at a 90° angle from your upper arms. • Slowly reverse. • Straighten the Squat Cable arm and bend the Lat Cable arm at a 90° angle from your upper arm. • Keep your trunk muscles tight and maintain a slight arch in lower back. ACTION . ACTION Upper Body Opposition Push-Pull Muscles worked: Position: Hand Grips START FINISH Middle Deltoids. keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Squat Cable in an underhand grip. until each arm has reached full possible extension in opposition to each other. Biceps. until each arm has reached full possible extension in opposition to each other. • Slowly raise the Squat Cable arm while simultaneously lowering the Lat Cable arm. START • Slowly raise the Rod Cable arm while simultaneously lowering the Lat Cable arm.XTREME®2 Arm Opposition Push-Pull Muscles worked: Position: Hand Grips START Arm Exercises FINISH Biceps. returning to start position. one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Rod Cable. • Slowly reverse. • Keep your upper body motionless. one Hand Grip is attached to a Lat Cable and one Hand Grip is attached to a Squat Cable. which should be at 90° angles from your torso. • For this exercise. • Keep your upper body motionless. • For this exercise. keeping the one attached to the Lat Tower in an overhand grip and the one attached to the Rod Cable in an underhand grip. Abs Seated—facing outward Accessory: Pulleys: Removed Lat Cross Bar and Center Cross Bar Leg Extension: Success Tips • Lift your chest and keep your knees bent and feet on Standing Platform. Alternate sides to build muscle evenly. Alternate sides to build muscle evenly. START • Lift your chest and keep your knees slightly bent and feet on Standing Platform.

• Bend your elbows 90°. trunk muscles tightened. keeping your upper arms and elbows by your sides. and maintain that position throughout the entire exercise. START • Keep your chest lifted. • Straighten. • Do not rock your body back and forth during wrist motion. • 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. keeping your elbows flared slightly to the side. • Slowly curl the back of your fists backward towards your forearms. slowly let your fists return to the start position. ACTION . • Keep your chest lifted. • With your upper arms stationary and your elbows at your sides.XTREME®2 Wrist Extension Muscles worked: Forearms START Arm Exercises FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Grasp the Hand Grips. • Slowly return to the start position. keeping tension in the front of your forearms at all times. ACTION Wrist Curl—with Wrist Flexion Muscles worked: Biceps. • Keeping your forearms still. palm facing down. trunk muscles tight and a very slight arch in your lower back. elbows bent approximately 90°. • Stop when wrists are 90° from forearms or when you experience discomfort. slowly curl your fists toward the front of your forearms. • Move slowly. START • Keep your knees slightly bent and feet on Standing Platform. • Do not increase or decrease the bend in your elbow during this exercise—keep all motion in the wrist. and a very slight arch in your lower back. • Move slowly and keep tension in the back of the forearms at all times. elbows loose. palms facing forward. palms up. Forearms START FINISH Position: Hand Grips Standing—Facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Frame Leg Extension: Success Tips • Reach down and grasp the Hand Grips. fingertips down.

• Straighten your arms downward. keeping your thumbs on the inside. toward your body. palms facing the floor. START • Lift your chest. • Keep your back straight and knees slightly bent. keep your knees slightly bent and feet on Standing Platform. • Cable should be between your arms and your body. ACTION . returning to the start position without relaxing the tension in the back shoulder muscles.XTREME®2 Resisted Dip—Elbow Extension Muscles worked: Triceps START Arm Exercises FINISH Position: Hand Grips Standing—facing outward Accessory: Pulleys: Removed Lat Cross Bar Leg Extension: Success Tips • Reach up and grasp the Hand Grips. • Slowly reverse the motion. • Keep your abs tight throughout entire motion and maintain good spinal alignment. • Upper arms should be at a 90˚ angle from torso. focusing on not moving your elbows down or inward.

rotating torso away from the side holding the Hand Grip. • Do not lift your head or chin—your head should follow the rib motion rather than lead it. keep your knees slightly bent and feet on Standing Platform. ACTION . Move as far as you can without moving your hips or neck. drawing them over your shoulders. ACTION Seated (Resisted) Oblique Abdominal Crunch—Spinal Flexion/Rotation Muscles worked: Position: Hand Grips Seated—facing outward START FINISH Rectus Abdominus. Obliques Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Cross one arm over the opposite shoulder. palm facing down. focusing on the side of your ribs to the front of your pelvis on that side. • Slowly move diagonally. • Allow exhalation up and inhalation down without exaggerating breathing. • Tighten your abs and curl only your torso. • Lower back can start out flat or in a normal arch. • Do not allow your lower back to lose contact with the bench during this entire exercise. • Tighten your abs on the side with the active arm. Maintain normal neck posture. keeping lower back on bench. ribs turned toward the front of your pelvis. • Slowly reverse to the start position without resting. Rest the back of your fists on your chest or shoulders. • Crunch as deeply as you can. and rest the hand on your shoulder or chest.XTREME®2 Muscles worked: Position: Hand Grips Seated—facing outward START Abdominal Exercises Seated (Resisted) Abdominal Crunch—Spinal Flexion FINISH Rectus Abdominus. slowly moving your ribs toward your hips. • Allow exhalation up and inhalation down without exaggerating breathing. knees and hips are bent and feet should be flat on the Standing Platform. • Tighten your abs through the entire exercise. palms facing up. START • Lift your chest. • Tighten your abs through the entire exercise. knees and hips are bent and feet should be flat on the Standing Platform. Obliques Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Grasp the Hand Grips in both hands. grasp a Hand Grip. Maintain normal neck posture. START • Do not lift your head or chin—your head should follow the rib motion rather than lead it. • Move slowly to eliminate momentum. rest only at the end of each set. • Lower back can start out flat or in a normal arch. • Move slowly to eliminate momentum. returning to the start position without relaxing your abs. rest only at the end of each set. • Slowly reverse the motion.

Use only low weight Rods. Serratus Anterior Standing—facing right or le Accessory: Pulleys: Removed Center Cross Bar—Narrow Pulleys Leg Extension: Success Tips • Keep your knees slightly bent and feet on Standing Platform. • Slowly reverse the motion. • Stand with one side toward the Power Rod® unit. • Keep your elbows slightly bent. as if you were rotating with a rod through the middle of your spine.XTREME®2 Trunk Rotation Muscles worked: Position: Hand Grips START Abdominal Exercises FINISH Rectus Abdominus. • Raise both arms up near shoulder level. Obliques. Grasp the Hand Grip closest to you with both hands. hands extended over the leg closest to the Power Rod® unit. • This exercise must be performed correctly—failure to do so could result in injury. • Keep all motion in your torso. ACTION . • Move only as far as your muscles will take you—do not use momentum to increase your range of motion. returning to the start position without relaxing muscle tension. START • Tighten your entire abdominal area and slowly rotate your rib cage and arms away from the Power Rod® unit 30-40°.

• Do not allow your knees to exceed a 90˚ angle. ACTION Squat Muscles worked: Position: Standing—facing outward START FINISH All Leg Muscles. • Never step off of Standing Platform using Power Rod® resistance. • Slowly reverse the motion.XTREME®2 Leg Extension Muscles worked: Quadriceps START Leg Exercises FINISH Position: None Seated—facing outward Accessory: Pulleys: Engaged Squat Pulley Frame Leg Extension: Success Tips • Put your legs over the Leg Extension. returning to the start position without relaxing your quads. ACTION . START • Slowly rise to a standing position. • Tighten your quads and slowly straighten your legs. Do not lock your knees. • 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. Gluteus Maximus Accessory: Squat Bar with Straps Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips • Keep your chest lifted. • Grasp the sides of the seat to stabilize yourself. • Keep your abs tightened throughout motion and knees pointed forward. spine aligned. • Sit up straight. • Stand with your feet about shoulder-width apart. • Bend at the hips—do not use your waist or lower back. abs tight and a slight arch in your lower back. controlled motion—do not “kick” into the extension. • Do not let your knees rotate outward during the exercise. with your knees near the pivot point and the lower roller pads in front of your shins (see start image above). • Slowly return to the start position without relaxing your quadriceps. Keep kneecaps pointing up and straight forward. moving your feet forward then upward until your legs are completely straight and your kneecaps point upward to the ceiling. knees pointing forward. chest lifted. START • Use slow. keeping your knees slightly bent. • Keep your thighs hip-width apart. abs tight and a slight arch in your lower back.

do not use it to build momentum. • Use the Hand Grips in both hands as resistance and as a balance stabilizer.XTREME®2 Calf Raise—Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius. • Do not change hip or knee position— ONLY ankle motion should be used. ACTION . slowly return to the start position. • Then. heels hanging over the edge. • Slowly press the balls of your feet into the Standing Platform and lift your heels upward. spine aligned. • Slowly press the ball of your foot into the Standing Platform and lift your heel upward. • Do not lift your hips or excessively arch your back. • Do not lose contact between the balls of your feet and the Standing Platform. • Do not lift your hips or excessively arch your back. maintaining tension. Soleus START FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Platform—Standard Pulley Leg Extension: Success Tips • Stand on one foot. • Use the Hand Grips in both hands as resistance and as a balance stabilizer. START • Do not lose contact with the balls of your foot and the Standing Platform during motion. with your toes/balls of feet on the Standing Platform. spine aligned. Soleus START Leg Exercises FINISH Position: Hand Grips Standing—facing Power Rod® unit Accessory: Pulleys: Removed Squat Pulley Platform—Standard Pulley Leg Extension: Success Tips • Stand with your toes on the Standing Platform. abs tight and slight arch in your lower back. • Keep the unused leg out of the way. • Keep your chest lifted. heels hanging over the edge. maintaining tension. • Keep your chest lifted. • Then. ACTION Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized) Muscles worked: Gastrocnemius. abs tight and a slight arch in your lower back. START • Keep your knees slightly bent and toes/ balls of feet on Standing Platform. • Do not change hip or knee position— ONLY ankle motion should be used. slowly return to the start position.

without allowing any movement at the waist. • Slowly move your leg as far as you can. • Keep working leg straight or only very slightly bent. • Keep your chest lifted. • Secure the Hand Grip around the arch of your foot. Bend this leg approximately 90°. • Slowly return to start position. • Slowly move your leg as far as you can. Move your entire leg backward. • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. knee or lower back. Move your entire leg backward and then lift it slightly behind you. abs tight and a very slight arch in your lower back. • Hold onto the Seat Back Pad to stabilize yourself. knee or lower back. START • Initiate the movement by tightening your glutes and slowly pivoting your leg from your hip. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg.XTREME®2 Standing Hip Extension—(knee flexed) Muscles worked: Gluteus Maximus START Leg Exercises FINISH Position: Standing—facing Power Rod® unit Accessory: Pulleys: Removed Hand Grip on Arch of Foot (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • Secure the Hand Grip around the arch of your foot. spine aligned. • Keep your knee stabilized in the 90° angle position. • Do not bend from waist or lower back. Keep this leg straight. keeping your knee steady at a 90° angle. ACTION Standing Hip Extension—(knee stabilized) Muscles worked: Gluteus Maximus START FINISH Position: Standing—facing Power Rod® unit Accessory: Pulleys: Hand Grip on Arch of Foot (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Keep your knees slightly bent and support foot on Standing Platform. • Hold onto the Seat Back Pad to stabilize yourself. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. START • Keep your knees slightly bent and support foot on Standing Platform. • Do not bend from waist or lower back. ACTION . without allowing any movement at the waist. spine aligned. • Keep your chest lifted. • Slowly return to start position. but not locked at the knee. abs tight and a very slight arch in your lower back.

• Secure Hand Grip/Ankle Cuff over the ankle closest to the Power Rod® unit. • Keep working leg straight or only very slightly bent and your hips level. away from the Power Rod® unit. spine aligned. START • Keep your chest lifted. • Slowly move the attached leg outward. • Use only a small range of motion. • You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement. • Keep your spine straight and your hips level—do not raise hips during motion. slowly move it back into the start position. but knee loose. ACTION . Adductor Longus Accessory: Pulleys: Hand Grip on Ankle (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips • Attach the Hand Grip to the Cables farthest from the active ankle. • Use only a small range of motion. but knee loose. at a 30–45° angle. • Do not cross the attached leg in front of the stabilized leg. toward the support leg (30–45˚) as you face forward. • Slowly return to the start position without relaxing tension in your leg. keeping your hips and spine motionless. Keep leg straightened. • Adjust your position so that there is some tension in the cables at the start of this exercise. • Keep your hips level during movement.XTREME®2 Standing Hip Abduction Muscles worked: Gluteus Medius START Leg Exercises FINISH Position: Stand—facing le or right Accessory: Pulleys: Removed Hand Grip on Ankle (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • Secure Hand Grips over the ankle furthest from the Power Rod® unit. abs tight and a slight arch in your lower back. keeping your hips and spine perfectly still. • This exercise does not burn fat from hips but builds strength and stability. ACTION Standing Hip Adduction Muscles worked: Position: Stand—facing le or right START FINISH Gluteus Medius. • Keeping the leg still. • Adjust your position so that there is some tension in the cables at the start of this exercise. Keep leg straightened. • You may use your hand on the Seat Back Pad or Center Cross Bar to stabilize movement START • Slowly allow the attached leg to move inward. • Keep abs tight and do not lift your hips or excessively arch your back.

without allowing any movement at the waist. • Use only a small range of motion. • Stand far enough from the Power Rod® unit that there is tension in the cable at the start of the exercise. • Slowly return to the start position without relaxing your leg muscles. • Keep your spine straight and your hips level—do not raise your hips during motion. Hip Flexion—Knee Flexion Muscles worked: Iliopsoas. • Slowly move it back into the start position. straightening the knee. • Slowly push the attached leg outward. • Keep your chest lifted. but keeping your hips and spine perfectly still. Rectus Femoris START FINISH Position: Standing—facing right or le Accessory: Pulleys: Removed Hand Grip on Ankle (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • Secure a Hand Grip around the ankle furthest from the Power Rod® unit. knee or lower back. Keep this leg bent approximately 90˚. • Allow active leg to hang in the direction of the cable throughout movement. away from the Power Rod® unit.XTREME®2 Leg Kickback—Hip and Knee Extension Muscles worked: Position: Piriformus. spine aligned. • Initiate the movement by lifting your knee up and in. Gluteus Maximus Standing—facing Power Rod® unit START Leg Exercises FINISH Accessory: Pulleys: Removed Hand Grip on Arch of Foot (see Page 4) Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips START ACTION • Lift your chest. • Slowly move your leg as far as you can. START • Attach the Hand Grip to the Cables farthest from the active ankle. • Secure a Hand Grip to the arch of one foot. • Bend forward 30-40° from your hips (not your waist) and very slightly bend the knee of your supporting leg. toward your torso. • Keep your hips motionless throughout this exercise. abs tight and a very slight arch in your lower back. ACTION . • Do not lock your supporting knee. • Do not bend from waist or lower back. • Hold onto the Seat Back Pad or Center Cross Bar for added stability. keep your knees slightly bent and support foot on Standing Platform.

• Keep your chest lifted. approximately 30-45˚ from your hips (not your waist) START • Keep your knees slightly bent and feet on Standing Platform. • Use a light resistance for this movement. not lower back or arms. Glutes should be tightened when reaching upright position • Slowly return to the start position without relaxing tension in your legs. abs tight and your back flat with no arch. abs tight and your back flat with no arch. • Initiate the movement by pushing up with your legs. ACTION . • Slowly move your trunk until you are in the standing position. spine aligned. not lower back or arms. • Slowly move upward until you are in the standing position. approximately 90˚ from your hips (not your waist) START • Initiate the movement by pushing your hips forward. • Keep your legs bent slightly. • Lift with your legs. • Keep your knees bent and your head up. • Bend over. • Keep your knees bent and your head up. • Slowly return to the start position without relaxing tension in your legs. • Keep your abs tight throughout movement. spine aligned. • Bend over. • Lift with your legs. • Bend legs approximately 90˚. • Grasp the Squat Bar with your palms facing downward. • Keep your chest lifted. ACTION Stiff Leg Dead Lift Muscles worked: Gluteus Maximus START FINISH Position: Squat Bar Standing—facing outward Accessory: Pulleys: Squat Pulley Frame—Standard Pulley Leg Extension: Removed Success Tips • Keep your knees slightly bent and feet on Standing Platform.XTREME®2 Dead Lift Muscles worked: Gluteus Maximus START Leg Exercises FINISH Position: Squat Bar Standing—facing outward Accessory: Pulleys: Removed Squat Pulley Frame—Standard Pulleys Leg Extension: Success Tips • Grasp the Squat Bar with one hand in an overhand grip and the other in an underhand grip.

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control the number and quality of calories you consume. you must be familiar with your Bowflex® XTREME®2 home gym.The Bowflex® Xtreme®2 Home Gym Body Leanness Program By Ellington Darden. The following dietary program was created for use with your Bowflex®XTREME®2 home gym by Dr. Ph. Introduction to The Bowflex® XTREME®2 Home Gym’s Body Leanness Program This program is scientifically designed for maximum fat loss over six weeks. Before starting the exercise routine. It is important that you practice every aspect of the plan to achieve optimum results. The program separates into three two-week stages. Please consult your physician or health care professional before beginning any fitness or dietary program. . and drink plenty of ice-cold water.D. You should experiment with finding the proper amount of resistance and speed to use during your workouts to remain in your target fat-burning heart-rate zone. Ellington Darden. During each stage you will exercise.

liver.Body Leanness Program Before beginning this program. Follow a Carbohydrate-Rich. we suggest having a physician or health care professional review the warning for additional contraindications. Only your physician or health care professional can determine if this course is appropriate for your particular age and condition. Detailed menus and food choices are included later in this manual. If you experience any lightheadedness. If you choose to use this program. women who are breast feeding. You will be following a reduced-calorie nutrition program which is divided into three two-week segments. inherent to exercise and workout programs. Play it safe and always consult a physician or health care professional. individuals with certain types of heart. If you must vary from the menu items. and physical changes or injuries that may result from the use of such programs. It consists of a carbohydrate-rich. The program is a proven method for achieving maximum fat loss over a six-week period. The 60:20:20 ratio of carbohydrates. This list is not all-inclusive. or shortness of breath while exercising. There are a few people who should not try this program: children and teenagers. for dinner. diet programs. diabetics. They like variety. Some people should follow the course only with their physician or health care professional’s specific guidance. and fats is ideal for maximum fat loss. or kidney disease. and those suffering from certain types of arthritis. you assume all risks. try to stay within the 60:20:20 ratio of carbohydrates. consult your physician or health care professional and show them this plan. . dizziness. Make sure you read your Bowflex® XTREME®2 home gym Owner’s Manual before attempting a workout. Descending-Calorie Eating Plan: Keep Menus Simple and Food Substitutions to a Minimum: Research has established that successful dieters prefer the same foods each day for breakfast and lunch. if you have not already done so. known and unknown. proteins and fats. however. The other 40 percent will be equally divided between proteins and fats. Eating Guidelines For Example Daily Amount Calories 2000 1900 1800 1700 1600 1500 1400 1300 1200 1100 1000 Carbohydrate 60% 1200 1140 1080 1020 960 900 840 780 720 660 600 Protein 20% 400 380 360 340 320 300 280 260 240 220 200 Fat 20% 400 380 360 340 320 300 280 260 240 220 200 Approximately 60 percent of your daily calories should be from carbohydrates. In addition. descending-calorie eating plan and a superhydration routine. You agree to hold Nautilus free from any and all liability resulting from the program. pregnant women. proteins. stop the movement and consult a physician or health care professional.

Carry a large sports bottle or similar item with you throughout the day. especially during the first week of the program. If you have any doubts about the recommendations. as water can keep the stomach feeling full and satisfied between meals.Superhydrate Your System Drinking plenty of water is essential to the success of this program. Superhydration aids fat loss in a number of ways. overeating can be averted through water intake. bottles of ice-cold water per day. .0 32-oz. your body is an adaptive system and it will soon accommodate the increased water consumption. and the amounts recommended are easily reached. anyone with a kidney disorder or anyone who takes diuretics. NOTE: Although it is doubtful that you could ever drink too much water. a few ailments can be negatively affected by large amounts of fluid.0 32-oz. you will find that you actually thirst for more and more water. Week 5— drink 6. bottles of ice-cold water per day. Stick with it. ice-cold water requires calories to warm it to core body temperature. Second. When they do not work to capacity some of their load is dumped onto the liver. bottles of ice-cold water per day. Week 3— drink 5.5 32-oz. For example. the liver metabolizes less fat. bottles of ice-cold water per day. the kidneys are unable to function without adequate water.5 32-oz. In fact. This diverts the liver from its primary function. Drinking the recommended amount of water can seem like a challenge at first. Week 6— drink 6. Remember. After several weeks. Week 2— drink 4. bottles of ice-cold water per day.5 32-oz. bottles of ice-cold water per day. which is to metabolize stored fat into usable energy. should consult a physician or health care professional before going on the recommended water-drinking schedule. 1 gallon of ice cold water generates 123 calories of heat energy. Because it’s performing the chores of the water-depleted kidneys.0 32-oz. You’ll be drinking from 1 to 1 5/8 gallons of water each day on the following superhydration schedule: Week 1— drink 4. First. play it safe and check with your physician or health care professional. Don’t be surprised if you have to make more than a dozen trips to the restroom. Third. Week 4— drink 5.

You’ll always have a 300-calorie breakfast. If they don’t have an answer to your question. But. however. as you probably realize. products are sometimes changed or discontinued. Begin Week 1 on Monday and continue through Sunday. try to stay within the 60:20:20 ratio of carbohydrates. Supermarket managers are usually helpful. For each of your five daily meals. Week 1 & 2: Women–1200 calories per day. Men–1300 calories per day. Week 2 is a repeat of Week 1. All you need to do is read the menus. Everything has been simplified so even the most kitchenchallenged man or woman can succeed. Additionally. Very little cooking is required. a 300-calorie lunch. select your food choices. Each day you will choose a limited selection of foods for breakfast and lunch. you’ll need to substitute a similar product. or 300 to 200 to 100 calories per day (women). Men–1500 calories per day. With each two-week descend. and a 300-calorie dinner (women). and follow the directions. Most people can consume the same basic breakfast and lunch for months with little modification. For best results. If a listed item is not available in your area. Ask questions about any products you don’t understand. Variety during your evening meal. Become an informed label-reader at your supermarket. or 500-calorie dinner (men). the eating plan includes a mid-afternoon and late-night snack to keep your energy high and your hunger low.The Eating Plan The menus in the Bowflex®XTREME®2 home gym eating plan are designed for maximum fat-loss effectiveness and nutritional value. proteins. only your snack calories will change: from 400 to 300 to 200 calories per day (men). and fats. Men–1400 calories per day. The following is the eating plan for the next six weeks (calories for each food are in parentheses). they will get it for you. Week 3 & 4: Women–1100 calories per day. with a Shopping List on Page 60. If you find that you wish to vary from the outlined menu items. will make daily eating interesting and enjoyable. which are listed in the menus. Every attempt has been made to utilize current popular brand names and accurate calorie counts. follow them exactly. It’s as simple as that. you’ll have at least three choices. Week 5 & 6: Women–1000 calories per day. .

Choice of one of three meals: 1 plain bagel. chicken or turkey (80) 1 ounce fat-free cheese (1 1/2 slices) (50) [Optional: Add to bread 1 teaspoon Dijon mustard (0)] Noncaloric beverage Sandwich Healthy Choice® Hearty Chicken. cereal or shake: Lunch = 300 calories. 1. Choice of bagel. Blend until smooth. fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Chef Salad Chocolate or Vanilla Mid-Afternoon Snack Men = 200 calories for Weeks 1 & 2. Blend until smooth. 1 large banana (8 3/4 inches long) (100) 1 apple (3-inch diameter) (100) 1/2 cantaloupe (5-inch diameter) (94) 5 dried prunes (100) 1 ounce (2 small 1/2 ounce boxes) raisins (82) 1 cup light. 15-ounce can (260). General Mills® Honey Nut Clusters or General Mills® Basic 4 1/2 cup skim milk (45) 3/4 cup orange juice (82) Noncaloric beverage Shake (choice of one): 1 large banana (8 3/4 inches long) (100) 1/2 cup orange juice (55) 1/2 cup skim milk (45) 2 tablespoons wheat germ (66) 1 teaspoon safflower oil (42) 2 ice cubes (optional) Place ingredients in blender. 16-ounce can (260) 1/2 slice whole wheat bread (35) Noncaloric beverage Soup (choice of one) Banana–Orange 2 cups lettuce. 50 calories for Weeks 5 & 6. 100 calories for Weeks 3 & 4. Choice of one: Kellogg’s® Low Fat Granola. chicken or turkey (80) 2 ounces fat-free cheese (100) 4 slices tomato. nonfat. chopped (28) 1 tablespoon Italian. or Campbell’s® Healthy Request Hearty Vegetable Beef. Bagel Cereal 2 slices whole wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 2 ounces white meat (about 8 thin slices). such as decaffeinated coffee or tea. 1 packet Carnation® Instant Breakfast. Sarah Lee® (frozen) (210) 3/4 ounce light cream cheese (45) 1/2 cup orange juice. caffeine or sodium.Breakfast = 300 calories.5 ounces (42 grams) serving equals approximately 165 calories. or another diet shake powder that contains the appropriate calories (100) 1 cup skim milk (90) 1/2 large banana (8 3/4 inches long) (50) 1 teaspoon safflower oil (42) 1 teaspoon Carnation® Malted Milk powder (20) 2 ice cubes (optional) Place ingredients in blender. 150 calories for Weeks 3&4. Women = 150 calories for Weeks 1 & 2. fresh or frozen (55) Noncaloric beverage: any beverage without calories. Champion® UltraMet. flavored yogurt (100) . chopped (20) 2 ounces white meat. 100 calories for Weeks 5 & 6.

microwave popcorn (100) Men add: 2 slices whole wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) 1/2 cup skim milk (45) Noncaloric beverage Lasagna with Meat Sauce. canned. Weight Watchers® (260) Broccoli & Cheddar Cheese Sauce over Baked Potato. plus the following: 1/2 cup low-fat frozen yogurt (100) 2 cups light. no salt added (30) Noncaloric beverage 1/2 cup sliced white potatoes. Women—300 calories Choice of one of three meals: Tuna Salad Dinner In a large bowl. Late-Night Snack Frozen Microwave Dinner Choose one of five recommended meals: 1/2 cup skim milk (45) Noncaloric beverage Glazed Chicken Dinner. 100 calories for Weeks 5 & 6. Lean Cuisine® (230) Mid-Afternoon Snacks on Page 59. Men—500 calories. Reduced-Calorie Mayonnaise (50) 2 tablespoons sweet pickle relish (40) 1/4 cup whole kernel corn. broiled (176) 1/2 cup sweet peas. 50 calories for Weeks 5 & 6. 100 calories for Weeks 3&4. no salt added (60) 1/2 cup beets.Dinner = 500 or 300 calories. 1/2 cup skim milk (45) Noncaloric beverage Men add: 2 slices whole-wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) Lean Cuisine® Lunch Express (250) Country Inn Roast Turkey Classic. canned (35) 1/2 cup skim milk (45) Noncaloric beverage Men add: 2 slices whole wheat bread (140) 1 teaspoon Promise® Ultra Vegetable Oil Spread (12) 1/2 cup skim milk (45) Men—200 calories for Weeks 1 & 2. 150 calories for Weeks 3&4. Lean Cuisine® (240) Men add: 2 slices whole—wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) . Women—150 calories for Weeks 1 & 2. mix the following: 1 6-ounce can chunk light tuna in water (180) 1 tablespoon Hellmann’s® Light. canned (45) 2 slices whole wheat bread (140) Men add: 1/2 cup skim milk (45) Noncaloric beverage Men add: 2 slices whole—wheat bread (140) 2 teaspoons Promise™ Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) Macaroni and Cheese. canned. 1/2 cup skim milk (45) Noncaloric beverage Men add: 2 slices whole-wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup skim milk (45) Healthy Choice® (250) Steak Dinner 3 ounces lean sirloin.

Healthy Choice® Grilled Turkey Breast. Meat. Review your choices and adjust the shopping list accordingly. Vegetables Dairy Yogurt (light nonfat). water). decaffeinated coffee. Sarah Lee® (frozen) Bananas. General Mills® Basic 4. Shopping List Orange juice. diet soft drinks. noncaloric beverages (tea. whole-wheat bread. tomatoes. It may be helpful for you to photocopy this list each week before doing your shopping. Lean Cuisine® Lunch Express Broccoli & Cheddar Cheese over Potato. Lean Cuisine® Lasagna with Meat Sauce. Italian fat-free dressing. cheese (fat-free). sirloin steak (lean).5 ounce serving equals approximately 165 calories. General Mills® Honey Nut Clusters. Canned soup: . cantaloupes (5-inch diameter). low-fat frozen yogurt. Dijon mustard. raisins. Champion Nutrition® UltraMet Packets. (canned no salt added). popcorn (microwave light). Fruits Lettuce. cut beets (canned). tuna (canned in water). malted milk powder. Poultry. Carnation® Instant Breakfast packets. turkey (thin sliced). Kellogg’s® Low-Fat Granola (without raisins). Promise® Ultra Vegetable Oil Spread. Healthy Choice® Hearty Chicken. dried prunes. Wheat germ. Fish and Entrees Frozen microwave dinners or entrees: Lean Cuisine® Glazed Chicken Dinner. apples (3-inch diameter). sweet peas. Chicken (thin sliced). safflower oil. skim milk. Weight Watchers® Macaroni and Cheese.Shopping List Quantities for listed items will depend on your specific selections. cream cheese (light). whole kernel corn (canned no salt added). Bagels. Campbell’s® Healthy Request Hearty Vegetable Beef. large (8 3/4 inches long). Staples Grains Cereals—1. sliced white potatoes (canned).

I tend to get a headache when I drink cold water. I doubt you are doing anything wrong. Your headaches may be caused by going longer than three hours between meals or snacks. Yes. Certainly. blood escapes and a bruise occurs. In other words. It would be great if you could. Am I doing anything wrong? A. Is it possible to drink too much water? A. Some people who are used to drinking regular coffee with caffeine notice headaches when they stop consuming coffee for several days. descend your calories in the same manner. Q. Can I put the whole family on the program? A. however. leaving a lot more estrogen in the bloodstream. When this happens. I notice that the Lean Cuisine® Lasagna with Meat Sauce contains beef. What do I do to maintain my new body weight? A. to reach your goal. Women. What should I do? A. your next task is to maintain that status. I often get headaches when I eat only 1000 calories a day. which is the highest level. My husband and I both want to lose 10 pounds and the children would also like to lose some weight. You should repeat the program for as long as it takes you The number of calories per day is the problem.Q&A Q. marks are usually the result of an increased level of estrogen circulating in your body. You may have been consuming it too quickly. . There are a few ailments that can be negatively affected by large amounts of fluid. Q. I’m pleased that I lost the fat I wanted to lose. you’d probably have to drink four effect from warming the cold water to core body temperature. however. Check with a registered dietician (RD) for appropriate recommendations. But first you might want to try a twist of lemon or lime added to the water from your tap. Yes. I’m a middle-aged woman who gets black and blue marks on my legs when I diet. Try to find one that contains the same calories. Can I drink water without it being chilled? A. I don’t like red meat. Some people say it makes a significant difference in the taste. Try a more gradual drinking of the cold water. The following section shows the adjustments you need to make to your current practices. Try spacing your meals and snacks where there are fewer hours between them. or five times as much per day as I’m recommending. you might want to ease off the coffee more gradually. Q. Research shows that bottled water is not always higher quality water than tap water. Q. If you feel you have a problem. Is bottled water better than tap water? A. There are. Then. Lean Cuisine® has many other frozen dinners that you may Q. Some of the Lean Cuisine® dinners actually have too little fat for my nutritional requirements. To do so.Repeat the eating plan exactly as before: Men. If this is the case with you. The decision to drink bottled water or not is usually one of taste. then drink your favorite bottled water. Teenagers require significantly more calories each day than 1500. check with your doctor before starting the program. go back to 1500 calories a day for two weeks. May I have dinner for lunch and lunch for dinner? A. Q. If you dislike the taste of your tap water. I’m a 40-year-old woman with a teenage son and daughter. It may be helpful to supplement your diet with a little extra vitamin C each day to help toughen the walls of the capillaries. a few guidelines and modifications to apply. When you are dieting. and so is fat. Once you’ve lost your excessive fat.Keep your superhydration schedule at the highest level. which weakens the walls of the capillaries and causes them to break under the slightest pressure. sip 1⅝ gallons of ice-cold water each day. go back to 1200 calories a day for two weeks. with approximately 15 to 20 percent of the calories coming from fat. What can I substitute for it? A. your liver breaks down the fat. What happens after six weeks? How do I continue the program if I need to lose more weight? A. Estrogen is broken down in the liver. Such black and blue Q. but you cannot. Q. Q. but you won’t get the 123 calories or more thermogenic substitute for Lasagna with Meat Sauce.

or 600 calories if you’re a man? Don’t panic. Women should start with 1600 calories. You’ve been limiting your five meals per day to 300 calories if you’re a woman. Naturally. you should know the value of being a smart shopper and a wise eater. Drink at least 1 gallon of cold water each day. you’ll be consuming from 1600 to 2400 calories per day. Make your water bottle a permanent part of your lifestyle. You may now up the calories by 100. You should realize by now the benefits of consuming plenty of water each day. depending on how much weight you lost during the last week. Read labels. Instead of eating from 1000 to 1500 calories a day. Eat smaller meals more frequently. Note what happens after a week. proteins. . That level is your daily calorie requirement. raise the calories by 100 or 200. Be conscious of the ideal 60:20:20 ratio for carbohydrates. If your body weight keeps going down.Maintaining Your Lean Body Adhere to a carbohydrate-rich. or 500 calories if you’re a man. you’ll be able to consume other foods than those listed in the Bowflex® XTREME®2 home gym eating plan. and men with 2000 calories per day. however. Maybe you can eat even more after your new body weight has stabilized. Learn to anticipate these urges and take corrective action. What happens if during a single meal you eat more than 400 calories if you’re a woman. Soon. Compare nutritional information. moderate-calorie eating plan. you should reach a level where your body weight stabilizes. Simply understand that you will sometimes backslide. Trial-anderror experimentation is a must. By then. and fats.

The Nautilus Group. Inc. Call a Nautilus Representative at 1-800-628-8458 for a Return Authorization Number. Bowflex® and the Bowflex® logo are trademarks of Nautilus. If. 1. 2. All returned merchandise must be properly packaged in the original boxes and in good condition. Vancouver. Nautilus must receive your shipment within two weeks from the date the Nautilus Representative issued you your Return Authorization Number. We highly recommend that you insure your shipment. Bowflex® XTREME®2. You purchased your Bowflex® XTREME®2 home gym directly from Nautilus. Vancouver. you are not 100% satisfied with your Bowflex® XTREME®2 home gym.Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee We want you to know that the Bowflex® XTREME®2 home gym is a superior product. 4. Returns should be shipped to: 16400 SE Nautilus Drive. Please make copies of your original invoice and put one in each box of merchandise. less shipping and handling. Your satisfaction is guaranteed. and b. Please mark all boxes clearly with: • Return Authorization Number • Your Name • Your Address • Your Phone Number Boxes without this information clearly marked on the outside may be refused. You are calling within 6 weeks of the delivery date of your merchandise. WA 98683. please follow the instructions below to return your merchandise and receive a refund of the purchase price. Return Authorization will be granted if: a. for any reason. 16400 SE Nautilus Drive. This guarantee does not apply to sales made by dealers or distributors. © 2004. WA 98683 . 3. Inc. NOTE: You are responsible for return shipping and for any damage or loss to merchandise that occurs during return shipment. This Bowflex Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus Health and Fitness Group. Refunds may be denied or delayed if these instructions are not completely followed.

total number of people living in your household: (Examples: 01. ) 11673 BX2 (03/2004 . Inc.999  Over $150. © 2004. Mrs.000  $15. 16400 SE Nautilus Drive.000 – $74. #: Zip: 2. Bowflex. The Nautilus Group.Bowflex® XTREME®2 Home Gym Warranty Registration Card IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr.999  $35.999  $50. 03 …) Would you like to receive additional information on healthy lifestyle products?  Yes  No Which best describes your family income:  Under $15.000 – $99.999  $25.000 – $24.000 – $149.000 – $34. WA 98683.000 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: Thanks for filling out this questionnaire.999  $75. Miss Customer ID from Invoice Including yourself. Nautilus and the Bowflex and Nautilus logos are registered trademarks of Nautilus Inc.000 – $49. Ms. Your answers are important to us. Name: Address: City: Phone number: E-Mail address: Is this your primary address?  Yes  No Place of purchase: Date of purchase: Purchaser date of birth: Gender:  Male  Female Marital status:  Married  Single M M D D M M Y Y D D Y Y ( ) X State: Apt. 02.999  $100. 4. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. Vancouver. 3.

Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility. and you may also have other rights which vary from state to state. WA 98683 . Call to speak with a Nautilus Representative at 1-800-269-3539. • Damage due to normal wear and tear. • Damage due to use by persons who weigh more than 300 pounds.Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects in materials or workmanship. The repaired part or unit will be returned to you at the company’s expense. mishandling. This warranty gives you specific legal rights. Warranties Do Not Cover How State Law Applies Please fold over and tape before mailing Please fold over and tape before mailing Place Stamp Here BOWFLEX® XTREME®2 16400 SE Nautilus Drive Vancouver. Tampering with the unit will void the warranty. Always include an explanation of the problem. less shipping and handling. accident or Acts of God (such as floods or power surges). accident. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Nautilus will either replace your Bowflex® XTREME®2 home gym or refund your purchase price. misuse. You may need to return the defective part. • 7 years on machine • No-Time-Limit Warranty on Power Rod® units What Is Covered During your Warranty Coverage Period. with the exceptions stated below. at your expense. What Nautilus® Will Do Bowflex® XTREME®2 Home Gym Service Support • A Bowflex® XTREME®2 home gym purchased for commercial or institutional use. • Damage due to abuse. failure to follow instructions or warnings in the Owner’s Manual. Nautilus will repair any Bowflex® XTREME®2 home gym that proves to be defective in materials or workmanship. In the event repair is not possible. to the address given you by the Nautilus Representative.

tornadoes. Warranty Does Not Cover: • A Bowflex® XTREME®2 home gym purchased for commercial or institutional use. In the event repair is not possible. . which vary from state to state. The repaired part or unit will be returned to you at the company’s expense. Nautilus will repair any Bowflex® XTREME®2 that proves to be defective in materials or workmanship. Always include an explanation of the problem with service shipments. misuse. to the address given you by the Nautilus Representative.. Service Support Call to speak with a Nautilus Representative at 1-800-269-3539. and you may also have other rights. you must completely fill out the Bowflex® XTREME®2 home gym Warranty Registration Card within 30 days of purchase. To make this warranty effective. • Damage due to abuse. power surges. less shipping and handling. and is not transferable to any other person. How Long Does Warranty Coverage Last? Residential • 7 Years on machine • No-Time-Limit Warranty on Power Rod® units Commercial • This warranty is void if the Bowflex® XTREME®2 home gym is used in a Commercial Environment. The replacement of the product under the terms of the Warranty in no way extends the Warranty period. This Warranty is extended only to the original purchaser. Inc. will either replace your Bowflex® or refund your purchase price. under normal conditions. accident or Acts of God (such as floods. Adequate protective packaging of the defective parts or unit and cost of shipping to the above address are your responsibility. This warranty gives you specific legal rights. • Damage due to normal wear and tear.). accident. Nautilus reserves the right to substitute material of equal or better quality if identical materials are not available at the time of service under this Warranty. at your expense. when used for the purpose intended. This warranty covers all defects in material or workmanship of the Bowflex® XTREME®2 home gym. The Nautilus Group. How State Law Applies.Warranty Information (Keep For Your Records) What Does This Warranty Cover? Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home gym that the Bowflex® XTREME®2 home gym is free from defects in materials and workmanship. What Nautilus Will Do. • Damage due to use by persons who weigh more than 300 pounds. mishandling. During your Warranty Coverage Period. and return it to the address on the Warranty Registration Card. etc. Warranties do not cover commercial or institutional use or misuse and abuse by the consumer. failure to follow instructions or warnings in the Owner’s Manual. You may need to return the defective part.

9 120. 130 .Please feel free to make copies of this chart to continue your exercise log. EXERCISE Sets Exercise Log 2/15 DATE DATE DATE DATE DATE DATE 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 Press 2 10.

Muscle Chart 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 Trapezius Upper Middle Lower Rear Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials Gluteus Medius Gluteus Maximus Adductor Magnus Adductor Longus Iliotibial Tract Gracilis Sartorius Gastrocnemius Soleus Biceps Femoris Semitendinosus Semimembranosus .

have questions about your Bowflex® Xtreme®2 home gym or have suggestions for improving our manuals. Bowflex XTREME®2. Nautilus. Inc. The Nautilus Group. Vancouver.“Every effort has been made to provide you with a clear and accurate assembly manual. WA 98683. 17497 Rev B (02/2007) . Should you find any inconsistencies. 16400 SE Nautilus Drive. please call 800-628-8458 for assistance” © 2004. Power Rod® unit and the Bowflex XTREME®2 and Nautilus logos are registered trademarks of Nautilus. Inc.