Bowflex’s innovative design, exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. •Maintaining the bend in your arms, move your elbows outward and backward, crossing the cables as your arms move back. Muscle Endurance is the ability to perform repeated contractions. 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. Return to start position, slowly bringing your arms in front of you, just below chest level. Xtreme®2 home gym comes with 210 pounds of resistance (one pair of 5 pound rods, two pair of 10 pound rods, one pair of 30 pound rods, and one pair of 50 pound rods). The Xtreme 2 weighs 190 pounds against the 157 pounds of the Xtreme 2 SE. You will not believe the amazing results your body will get with the Bowflex® Xtreme®2 home gym! Press your forearms upward. ­addition, you need a balance of strength between your middle, lower, and upper body. Stand up straight and bend slightly forward from the hips until arms/cables are in front of body at a 90˚ angle from torso. To develop muscle endurance, use low resistance and high repetitions—about 15-20 repetitions in each set, three sets to each exercise, working the muscle only to fatigue. Your body will do what you train it to do. 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, arms nearly straight. Raise chest, pinch shoulder blades together, and maintain a slight, comfortable arch in your lower back. •Slowly return to the start position, keeping tension in your front shoulder muscles. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Safety labels attached to your Bowflex®. Do not lock your elbows. This equipment is under no circumstances suitable as a children’s toy. This will keep it looking new. It comes into play when you cross-country ski or work on your feet all day. Never pull on the Lat Pulldown Bar unless there is resistance attached to it. When your elbows are slightly behind your shoulders, slowly return to the start position, keeping your rear shoulder muscles tightened throughout movement. Any non-abrasive household cleaner or soap works well. To improve your pectoralis involvement, keep your shoulder blades pinched together throughout upward and downward movements. Make sure that the Extension’s cables are securely fastened to the regular Bowflex® cables. Performing sport simulation exercises usually results in a deterioration of the motor pattern or skill. Do not let your heart rate exceed 220 minus your resting heart rate. Bowflex Home Gym Owner's Manual and Fitness Guide. Lat Cross Bar: The Lat Cross Bar enhance exercises that work back, shoulders and triceps muscles. Power Rod® Units Please Call 1-800-269-3539, When hooking the Power Rod® unit to the cable hooks, do not stand directly over the tops of the rods. •Bend your elbows, keeping your forearms at least 10° higher than when in the “standard” Bench Press start position. Safety: • Before using the Leg Extension, make sure that all fasteners are in place and tightened. •Slowly press your arms forward and upward, straightening arms and moving your hands together. There are Slider Pulleys on the Lat Tower (2 positions per side), Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4 positions per side). •Arms may be moved alternately or together. Then add an additional round of the same circuit. Shoulder Grip: Spread open the cuff and slide the grip up your arm, tightening the grip around your shoulder by pulling the handle toward the cuff. Rotate upper arms away from torso, elbows out, palms forward. Ankle Cuff Grip: The cuff opening can be enlarged to accommodate the ankle. Do not relax the tension in your shoulder muscles. Press your forearms downward. Do not increase the arch in your lower back as you raise your arms, but keep your spine steady and tight. At full extension, your elbows should be level with your ears, palms facing forward. If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485. •Raise the Hand Grips to shoulder level, keeping your palms facing forward. •Rotate your wrists and forearms upward, making sure that your arms are directly “in line” with the cables. Inspect your machine for any worn or loose components prior to use. Press your forearms upward. At full extension, hands should be level with your hips, palms facing forward. It is a critical component of overall fitness and health. To hook multiple rods up to one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. Chest Fly—Shoulder Horizontal Adduction (elbow stabilized). •Return to Start position, slowly bringing your arms in front of you, just below chest level. This program is designed to emphasize overall strength development. you will have an additional one or two pair of 50 pound Power Rod® units, respectively. Hooking up the closest rod first prevents rods from crossing over the top of one another. •Cross your arms in front of your body and grasp the Hand Grips, right Grip in left hand and vice versa, with your palms facing the floor and arms nearly straight. Xtreme®2 home gym unsupervised. As you become stronger, you can advance to two sets for each exercise. Keep shoulder blades pinched together and maintain good spinal alignment. •Slowly press your arms forward and downward, straightening arms and moving your hands together. •Make sure that the Extension’s cables are securely fastened to the regular Bowflex® cables. •Allowing your arms to bend as you go, move your elbows outward and backward. Xtreme 2 SE home gym pdf manual download. 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. With all of the fitness choices available today, finding the best workout equipment for your needs can be confusing. Maintaining the bend in your arms, move your elbows outward and backward, crossing the cables as your arms move back. Hands should be 5-6" lower than standard Chest Fly Finish position. Maximum User Weight. Move slowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set. In. You can increase your training with this “split system” routine that works opposing muscle groups on different days. One circuit equals one set of each exercise. •Move until your elbows are slightly behind your shoulders. You may wish to lean your lower back against the Seat Back Pad. Training for muscle strength will generally increase muscle size and aerobic conditioning will help burn extra calories. Bowflex® Xtreme 2 SE Home Gym - Free Power Rod 100 lb.