BFX Xtreme2 OM RevB Web

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Owner’s Manual

and

Fitness Guide

17497 Rev B (02/2007)



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

Chest Exercises:Bench Press 15Chest Fly 15Decline Bench Press 16Incline Bench Press 16Decline Chest Fly 17Incline Chest Fly 17

Shoulder Exercises:Crossover Rear Delt Rows 18Crossover High Rear Delt Rows 18Reverse Fly 19

Crossover Reverse Fly 19Seated Shoulder Press 20Front Shoulder Raise 20Shoulder Extension 21Shoulder Shrug 21Scapular Protraction 22Scapular Depression 22Lateral Shoulder Raise 23Seated Forearm Lateral Shoulder Raise 23Shoulder Rotator Cuff (internal) 24Shoulder Rotator Cuff (external) 24Crossover Seated Rear Delt Rows 25

Scapular Retraction 25

Back Exercises:Good Morning 26Standing Low Back Extension 26Bent Rear Delt Row 27Crossover Bent Rear Delt Row 27Seated Wide Lat Pulldowns 28Narrow Pulldowns w/ Lat Pulldown Bar 28Narrow Pulldowns w/ Hand Grips 29Reverse Grip Pulldowns 29Crossover Wide Pulldowns 30

Crossover Narrow Pulldowns 30Pulldowns 31Stiff Arm Pulldowns 31Standing Shoulder Pullover w/ Hand Grips 32Crossover Seated Lat Rows 32Seated Lat Rows 33Reverse Grip Pulldown with Lat Bar 33

Arm Exercises: Triceps Pushdown w/ Hand Grips 34 Triceps Hammer Pushdown 34 Triceps Pushdown w/ Lat Pulldown Bar 35Single Arm Pushdown 35 Triceps Extension

Cross Triceps Extension 36Hammer Triceps Extension 37“Rope” Pushdowns 37Seated Biceps Curl 38Standing Biceps Curl 38Concentration Biceps Curl 39Hammer Biceps Curl 39Barbell Biceps Curl 40Reverse Barbell Biceps Curl 40Seated Hammer Biceps Curl 41Reverse Curl 41 Triceps Kickback Hammer Triceps Kickback 42

Arm Opposition Push-pull 43Upper Body Opposition Push-pull 43 Wrist Extension Wrist Curl Resisted Dip 45

Abdominal Exercises:Seated (resisted) Abdominal Crunch 46Seated (resisted) Oblique Abdominal Crunch 46 Trunk Rotation

Leg Exercises:

Leg Extension 48Squat 48Calf Raise 49Single Leg Calf Raise 49Standing Hip Extension (knee bent) 50Standing Hip Extension (knee extended) 50Standing Hip Abduction 51Standing Hip Adduction 51Leg Kickback 52Hip Flexion 52Dead Lift 53Stiff Leg Dead Lift 53

Fast Fat Loss Now!By Ellington Darden, Ph.D 55

Bowflex® XTREME®2 Home Gym6-Week Satisfaction Guarantee 64Home Gym Warranty Card 65Home Gym Warranty 67

Exercise Log 68Muscle Chart 69

Table of Contents



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

Bowflex’s innovative design, exceptional resistance and quality is unmatched by any other single piece of home fitnessequipment 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-buildingexercises, leanness-enhancing workouts and a Fast Fat Losseating program customized to give you extreme results!

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

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

Again, thank you for choosing Bowflex®.

The BOWFLEX® Xtreme®2 Home Gym

Get To Know Your Machine

Power Rod®Units

Rod Hook

Upper Lat Tower

Seat Back Pad

Seat

Base FramePlatform

Rod Caps

Cable

Hand Grip

Rod Box

Lower Pulley/Squat Station

Center Cross Bar

Leg Attachment

50” Lat Pulldown Bar

Cable Storage

Pulley



Power Rod® Resistance

Power Rod® units are made from a special composite

material. Your rods are sheathed with a protectiveblack rubber coating. Each rod is marked with its weight rating on the “Rod Cap”.

Adjusting andUnderstanding the Resistance

The standard Bowflex® Xtreme®2 home gymcomes with 210 pounds

of resistance (one pair of 5 pound rods, two pairof 10 pound rods, onepair of 30 pound rods,and one pair of 50 poundrods).

If you upgraded to a 310or 410 pound capacity

you will have an additional one or two pair of 50pound Power Rod® units, respectively.

Hooking the Power Rod®

Unit to the Cables

You may use one rod orseveral rods in combination,to create your desiredresistance level.

To hook multiple rods up toone cable, bend the closestrod toward the cable andplace the cable hook through that rod cap. You can then hook upthe next closest rodthrough the same cablehook.

Hooking up the closestrod first prevents rodsfrom crossing over thetop of one another.

Storing the Bowflex ® Xtreme®2 Home Gym

Disconnect the

cables from thePower Rod® unit when yourare not using your Bowflex® Xtreme®2 homegym. Use the rodbinding strapincluded with your machine tobind all the rods

together at thetop. You can alsoplace your cablesand grips through the strap to keep them out of the

way.

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

Safety When hooking thePower Rod® unit to thecable hooks, do not standdirectly over the tops of the rods. Stand off to oneside when connecting anddisconnecting the PowerRod® unit from the cables.

How to UseYour Machine



Maintenance & Care Of Your Bowflex ® Xtreme®2 Home Gym

Your Bowflex® Xtreme®2 home gym requires very little maintenance. To keep your Bowflex® Xtreme®2home gym in top condition, check all fasteners before each workout and tighten as needed.

Clean the seat with a non-abrasive cleaner after each use. This will keep it looking new. Any non-abrasivehousehold cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” andshould not be used.

If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485.

Center Cross Bar:Used when

performing exercises

like a Bench Press or

Chest Fly.

Rowing Position:Used exclusively for

Rowing to strengthen

the back.

Leg Extension:Used for leg exercises.

Lat Tower:Used for exercises

like Pulldowns and

Pushdowns.

Squat:Used for the Squat,

Dead Lift, Bent

Rows, etc.

The Bowflex ® Xtreme®2 Home Gym Pulleys With the versatility to perform over 75 different exercises, the Bowflex® Xtreme®2 home gym is designed

to give you the best workout possible. And with it’s innovative, easy-to-use multiple pulley system, you areguaranteed to maximize every exercise for every muscle group.

There are a few things you will need to remember to get the most from your Bowflex® Xtreme®2 homegym Pulleys:

Slider Pulleys The Bowflex® Xtreme®2 home gym comes with adjustable “Slider” pulleys which can be personalizedfor your body by adjusting them to widths that fit your unique physique. There are Slider Pulleys on theLat Tower (2 positions per side), Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4positions per side).

You will need to determine which Pulley positions are most comfortable for you when performing‘Standard’ exercises, and then adjust the pulleys outward or inward to perform exercises in ‘Wide’ or‘Narrow’ positions. Using the Slider Pulleys at wider or narrower positions for an exercise can targetdifferent parts of the same muscle group and increases the benefit of each exercise.

Pulley LocationsBelow is a guide to the five different pulley locations used to perform a full workout routine:



Hand Grip: The Hand Grips fit snugly around your ankle, instep or wrist. Attachthe pulley cable clips to the D-Rings on the Hand Grips to attachthem to the cables.

Standard Grip: Grasp the handle and cuff together to form a grip without inserting your hand through the cuff portion. Most of theexercises you perform utilize this grip. The Standard Grip also is usedfor Hammer Grip exercises, when you need to hold the hand grip vertically for greater wrist support.

Hand Cuff Grip: Slip your hand through the cuff portion of the HandGrip so that the foam pad rests on the back of your hand. Then graspthe remainder of the grip that is sitting in your palm. This method of

gripping is great for exercises like front shoulder raises or any exercise where your palm is facing down.

Ankle Cuff Grip: The cuff opening can be enlarged to accommodatethe ankle. Insert your hand in the cuff and slide it away from thehandle. Insert your foot or ankle through the grip, and then tighten by sliding the handle back toward the cuff.

Arch Cuff Grip: The cuff opening can also fit securely over the archof your foot. For this grip, insert your foot through the cuff until it isaround the arch of your instep, and tighten the cuff around your heel

to secure the grip.

Shoulder Grip: Spread open the cuff and slide the grip up yourarm, tightening the grip around your shoulder by pulling the handletoward the cuff.

Lat Cross Bar: The Lat Cross Bar enhance exercises that work back, shoulders and triceps muscles. Safety: • Before using the the Lat Cross Bar, make sure that all fasteners are in place and tightened.

• Make sure that the Lat Tower cables are securely fastened to the regular Bowflex® cablesand the Lat Pulldown Bar, Squat Bar or Hand Grips.

• Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove thebar when not in use.• Do not hang from or attempt to perform “chin ups” from the Front Lat Cross Bar.• Never pull on the Lat Pulldown Bar unless there is resistance attached to it.

Leg Extension: Designed to add more effectiveness to exercises that target your legs, thighs, calves, etc.Safety: • Before using the Leg Extension, make sure that all fasteners are in place and tightened.

• Make sure that the Extension’s cables are securely fastened to the regular Bowflex® cables.• Always use the Leg Extension Pin to secure the attachment to your Bowflex® Xtreme®2

home gym.



WARNING!Before beginning any exercise program, consult your physician or health care professional.Only he or she can determine the exercise program that is appropriate for your particular ageand condition. If you experience any dizziness or shortness of breath while exercising, stopthe exercise and consult your physician.

Keep your body weight centered on the Seator Standing Platform while exercising.

When using the Bowflex® Xtreme®2 homegym for standing leg exercises, always grasp theCenter Cross Bar on your machine for stability.

Keep out of the path of the Power Rod® unit duringexercise and make certain that observers also standclear of the Power Rod® unit while they are in use.

Never move or adjust the Seat whilesitting on it. Never stand on the Seat.

Never attempt to exercise with more resistancethan you are physically able to handle.

Keep cables and Power Rod® unit bound with therod binding strap when your Bowflex® is not in use.

Inspect your machine before each workout.Periodically check all hardware andfasteners to make sure none have loosened with use. Tighten if necessary.

When hooking up Power Rod® unit do notstand directly looking over the top of the rods.

Stand off to the side while attaching rods.Before exercising, make sure the cable pulley system is properly secured, properly attached,and in perfect working condition.

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

For Your Safety Please Follow These Instructions

1. Never allow children to use the Bowflex® Xtreme®2 home gym unsupervised. To do socould result in injury. This equipment is underno circumstances suitable as a children’s toy.

2. Maximum user weight for the Bowflex® Xtreme®2 home gym is 300 lbs. For yoursafety, do not use or allow others to use theBowflex® Xtreme®2 home gym if they weighin excess of 300 lbs.

3. This machine is meant for individualconsumer use only, and is not meant for useby institutions, clubs, etc.

4. Inspect your machine for any worn or loosecomponents prior to use.

5. Do not wear any loose or dangling clothingor jewelry while using the Bowflex® Xtreme®2 home gym. Stand clear of movingcomponents.

6. Always read and follow the Warning andSafety labels attached to your Bowflex®.Do not remove these labels. If you needreplacement labels, please call a NautilusRepresentative at (800) 269-3539.

7. Never use dumbbells or other weights toincrementally increase the weight resistance.Use only the Power Rod® unit that came with your Bowflex® Xtreme®2 home gym.

8. Set up and use your Bowflex® Xtreme®2home gym on a hard, level surface.

Strength Training Equipment Safety Warnings



Your body will do what you train it to do. That’s why it’s important to define your goals and focus them.Here are some fitness components that will help you define your goals and choose your fitness program.

Muscle Strength is the maximum force that you

can exert against resistance at one time. Yourmuscle strength comes into play when you pick upa heavy bag of groceries or lift a small child. It isdeveloped when a localized muscle is worked bothpositively (concentric) and negatively (eccentric) ata resistance—great enough so you can perform only five to eight repetitions of the exercise before themuscle fails. Each set of repetitions is followed by a rest interval that typically runs three times longerthan the set. Later, between exercise sessions, the

muscle overcompensates for the stress and usually increases in both strength and size.

Muscle Endurance is the ability to performrepeated contractions. It comes into play when you cross-country ski or work on your feet all day.Endurance training addresses the slow twitch,endurance muscle fibers, which depend on oxygenfor energy. To develop muscle endurance, use low resistance and high repetitions—about 15-20repetitions in each set, three sets to each exercise, working the muscle only to fatigue.

Muscle Power is the combination of strength andspeed of the muscular contraction. This is oftenmisinterpreted as a) being directly associated withcertain skill or sport and/or b) meaning that youmust move fast. Load is actually a more importantfactor than speed when attempting to improvepower. When training to achieve muscular power,pick a resistance that fatigues you in the 3-5

repetition range. When performing these reps,it is more important to think of contracting themuscles faster rather than attempting to move faster.Performing sport simulation exercises usually resultsin a deterioration of the motor pattern or skill. Thebiomechanically sound method of improving powerin your sport is to train for power using the correct joint movements, as described in this manual. Thenpractice the skill associated with your sport, learningto apply this newly achieved power.

Body Composition is the ratio of fat weight (fat)

to lean weight (muscles, bones and tissue). As youage, the ratio shifts. The fat weight increases andthe lean weight decreases. Training for musclestrength will generally increase muscle size andaerobic conditioning will help burn extra calories.Performing these two forms of exercise, either atdifferent times or together, will create the greatestchanges in body fat weight.

Balanced Strength and alignment are the result of

equal strength developed in all parts of the body. Itcomes into play in your standing and sitting posture,and in your ability to perform just about any activity safely and effectively. An over-development of theback will round the shoulders; weak or stretchedabdominals can cause lower back pain. You wanta balance of muscle strength in front and back. Inaddition, you need a balance of strength between

your middle, lower, and upper body.

Flexibility is the ability of a muscle or group of muscles to move the joint through a full rangeof motion. Flexibility comes into play when youexecute an overhand serve or stretch for the topshelf in the kitchen. It is a cooperative movement of opposite muscle groups. When a muscle contracts,its opposite muscle group must relax for the actionto occur. Increased flexibility means an increasedrange of motion, made possibly by this simultaneouscontracting and relaxing. Good flexibility isimportant in protecting the body from injury and

can be achieved through the balanced strengthtraining programs that are included in this manual.

Cardiovascular Endurance is the ability of theheart and lungs to supply oxygen and nutrients toexercising muscles over an extended period of time.It comes into play when you jog a mile or ride a bike.It is a critical component of overall fitness and health.

Define Your Goals



You may want to design your own personal programspecifically geared to your goals and lifestyle.

Designing a program is easy, as long as you follow the below guidelines.

Understand fitness and its components:Improperly designed programs can be dangerous. Take some time to review this manual as well asother fitness guides.

Know your current fitness level: Before you startany fitness program you should consult a physician

who will help you determine your current abilities.

Identify your goals: Goals are critical tochoosing and designing an exercise program thatfits and enhances your lifestyle, but so is strategy.It’s important not to rush the process and try toaccomplish too much too soon. That will lead tosetbacks and discouragement. Instead, set a series of smaller achievable goals.

Select complementary exercises: Be sure to pairexercises that address compound joint movementsand single joint movements. In addition, selectexercises that address complimentary muscle groups.

Put first things first: During each session, first work muscle groups that need the most training.

Remember your cardiovascular component:Any fitness program must contain a cardiovascular

fitness component to be complete. So complement your resistance training with aerobic exercise such as walking, running, or bicycling.

Training variables: When designing your ownprogram there are several variables that, when mixed

properly, will equal the right fitness formula for you. In order to find out the best formula, you mustexperiment with several combinations of variables.

The variables are as follows:

• Training Frequency: The number of times you train per week. We recommend daily activity but not daily training of the same muscle group.

• Training Intensity: The amount of resistanceused during your repetition.

• Training Volume: The number of repetitionsand sets performed.

• Rest intervals: The time you rest between setsand the time you rest between workouts.

Once you’ve established a base of fitness, follow these basic principles:

• Isolate muscle groups: Focus work on specificmuscle groups.

• Progressive Loading: The gradual systematic

increase of repetitions, resistance and exerciseperiod.

Design Your Own Program



Working Out A workout begins in your mind’s eye. Withconcentration and visualization you can approach your workout with a positive, constructive attitude.

A good pre-workout mental routine is to sit andrelax, so that you can focus on what you are about todo and think about achieving your end goal.

Warming Up We recommend that you warm up by doinglight stretching and performing light exerciseson the Bowflex®.

Your Routine The workout portion of your fitness routine is theseries of exercises devoted to your particular goals.Remember, make sure to have fun!

Cool DownAn essential part of the exercise routine is thecool down. Gradually reduce the level of exerciseintensity so that blood does not accumulate inone muscle group, but continues to circulate at

a decreasing rate. Remember to gradually move yourself into a relaxed state.

Breathing The most important part of breathing duringexercise is, quite simply, that you do it. Breathingin or out during the actual performance is not

dependent upon the direction of air flow relativeto exertion. It is, in fact, a mechanical process thatchanges the position of your spine as your rib cagemoves. Here are some tips for breathing:

1) Be cautious when you are concentrating orexerting effort. This is when you will probably hold your breath. DO NOT hold your breath.Do not exaggerate breathing. Depth of inhalation and exhalation should be natural

for the situation.

2) Allow breathing to occur naturally,don’t force it.



20 MINUTE BETTER BODY WORKOUT

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES

Start by performing one set of each exercise. Warm up with a light resistance that you can perform easily for 5–10 reps withoutfatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challengingresistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you becomestronger, you can advance to two sets for each exercise. Complete all sets of each exercise before moving on to the next one.Rest 30 to 45 seconds between sets. 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.

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, orhave become just plain bored, it is time to change your program. You can increase your training with this “split system” routine

that works opposing muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 repsperfectly, and you’ll increase your volume by performing more sets and more exercises. 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.

Body PartChestBack ShouldersArms

Legs

Trunk

ExerciseBench PressSeated Lat RowsCrossover Rear Delt RowsBiceps Curl Triceps PushdownLeg Extension

Leg CurlStanding Low Back ExtensionSeated Abdominal Crunch

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

1-21-21-2

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

10-1510-1510-15

Body PartChestShouldersArms

Legs

ExerciseBench PressSeated Shoulder Press

Triceps PushdownBiceps CurlLeg ExtensionLeg Curl

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

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

Body PartBack

ShouldersArms

Trunk

ExerciseSeated Lat RowsSeated Lat PulldownsCrossover Rear Delt Row Biceps CurlReverse CurlStanding Low Back ExtensionSeated Abdominal Crunch

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

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

Day 1 & 3

Day 2 & 4

The Workouts



Body PartChestBack ShouldersArms

ExerciseBench PressSeated Lat RowsCrossover Rear Delt RowsBiceps Curl

Triceps Extension

Sets1-31-31-31-3

1-3

Reps12-1512-1512-1512-15

12-15

20 MINUTE UPPER/LOWER BODY

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

This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular

benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this programtraining 2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate.Rest only 20-30 seconds between sets. As you get stronger, increase the number of sets you perform. 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 threeseconds down.

DAY 1 & 3

Body PartLegs

Trunk

ExerciseLeg ExtensionLeg CurlStanding Hip ExtensionStanding Hip AbductionStanding Low Back ExtensionSeated Abdominal Crunch

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

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

DAY 2 & 4



BODY BUILDING

FREQUENCY: 3 DAYS ON, 1 DAY OFF TIME: ABOUT 45–60 MINUTES

Body building requires focused concentration and dedication to training, as well as proper eating habits. Train each musclegroup to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity toincrease your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 secondsbetween each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze the muscle as you move,cramp the muscle at the point of full contraction, and resist the movement as you lower the 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 threeseconds down and work to fatigue during each set.

Body PartChest

Shoulders

ExerciseBench PressChest Fly Seated Shoulder PressCrossover Rear Delt Row

Lateral Shoulder RaiseShoulder Shrug

Sets2-42-42-42-4

2-42-4

Reps8-128-128-128-12

8-128-12

DAY 1

Body PartBack

Arms

ExerciseSeated Lat Row Seated Lat PulldownsBiceps CurlReverse Curl Triceps Pushdown Triceps Extension

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

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

DAY 2

Body PartLegs

Trunk

ExerciseSquatLeg ExtensionStanding Hip ExtensionLeg CurlStanding Low Back ExtensionSeated Abdominal CrunchSeated Oblique Abdominal Crunch

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

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

DAY 3



CIRCUIT TRAINING—ANAEROBIC/CARDIOVASCULAR

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–45 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging

routine. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the nextexercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Addadditional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up andthree seconds down.

Circuit 1

Circuit 2

Body PartChestLegsBack

Legs Trunk

ExerciseBench PressSquatSeated Lat Row

Leg CurlSeated Abdominal Crunch

Reps8–128–128–12

8–128–12

Body PartShouldersLegsBack Trunk Arms

ExerciseSeated Shoulder PressLeg ExtensionsSeated Lat PulldownsStanding Low Back ExtensionBiceps Curl

Reps8–128–128–128–128–12

Body PartShouldersArmsLegs Trunk

ExerciseCrossover Rear Delt Rows Triceps PushdownLeg CurlSeated Oblique Crunch

Reps8–128–128–128–12

Circuit 3



TRUE AEROBIC CIRCUIT TRAINING

FREQUENCY: 2-3 TIMES PER WEEK TIME: ABOUT 20–60 MINUTES

Circuit training is a great way to achieve the benefits of strength training and cardiovascular training in one quick, challenging routine. By

returning to an aerobic exercise between each set you are increasing your aerobic capacity, endurance and burning fat as energy. The idea is to move quickly from exercise to exercise, taking only as much rest between sets as it takes to set up the next exercise(less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Thenadd an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additionalrounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Performeach rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Any type of aerobic exercise can be used for this routine. Some examples are: jumping jacks, jogging in place, or stair climbing.

Body PartChestAerobic ExerciseLegs

Aerobic ExerciseBack Aerobic ExerciseLegsAerobic Exercise Trunk Aerobic Exercise

ExerciseBench Press30–60 SecondsSquat

30–60 SecondsSeated Lat Rows30–60 SecondsLeg Curl30–60 SecondsSeated Abdominal Crunch30–60 Seconds

Reps8-12

8-12

8-12

8-12

8-12

Circuit 1

Body PartShouldersAerobic ExerciseLegsAerobic ExerciseBack Aerobic Exercise Trunk Aerobic ExerciseArms

ExerciseSeated Shoulder Press30–60 SecondsLeg Extension30–60 SecondsSeated Lat Pulldowns30–60 SecondsStanding Low Back Extension30–60 SecondsBiceps Curl

Reps8-12

8-12

8-12

8-12

8-12

Circuit 2



STRENGTH TRAINING

FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 45–60 MINUTES

This program is designed to emphasize overall strength development. This is an advanced routine to be used only after you haveprogressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work eachset to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your repsto 5. Rest 60–120 seconds between each set and exercise. Focus on proper form. Tighten the muscle before you move, squeeze themuscle as you move, cramp the muscle at the point of full contraction, and resist the movement as you lower the weight. Moveslowly on each rep. Use a pace that would allow you to stop the movement instantly at any point in the rep. Count two seconds upand four seconds down and work to fatigue during each set.

Body PartChest

Shoulders

ExerciseBench PressChest Fly Seated Shoulder PressCrossover Rear Delt Rows

Shoulder Shrug

Sets2-42-42-42-4

2-4

Reps5-85-85-85-8

5-8

Body PartBack

Arms

ExerciseSeated Lat Row Seated Lat PulldownsBiceps CurlReverse Curl Triceps Pushdown Triceps Extension

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

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

Body PartLegs

Trunk

ExerciseSquatLeg ExtensionLeg CurlStanding Hip ExtensionStanding Low Back ExtensionSeated Abdominal Crunch

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

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

Day 1

Day 2

Day 3

16



Chest Exercise

Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START

• Grasp Hand Grips in bothhands.

• Open your arms into a wide,elbow bent position, keepingelbows and forearms below chestlevel, palms forward.

• Raise chest, pinch shoulderblades together, and maintain aslight, comfortable arch in yourlower back.

• Slowly press your arms forwarand upward, straightening armand moving your hands togeth

• Rotate your wrists and forearmupward, making sure that yourarms are directly “in line” withthe cables.

• Slowly return to start position

FINISH

START ACTION

START

• Grasp Hand Grips in bothhands.

• Bend your elbows until handsare at chest level. Rotate upperarms away from torso, elbowsout, palms forward.

• Line up arms with cableskeeping your wrists straight.

• Raise chest, pinch shoulderblades together, and maintain aslight, comfortable arch in yourlower back.

• Slowly press your hands forwastraightening your arms whilemoving your hands together. Dnot lock elbows.

• Return to start position, keepi your wrists at shoulder width ain line with the cables.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps

Position:Seated—facing outward

Accessory:Hand Grips

Pulleys:Center Cross Bar—Wide Pulleys

Leg Extension:Removed

Success Tips• Maintain a 90° angle between upper

arms and torso throughout motion.• Keep chest muscles tightened. Limit and

control your range of motion.• Keep knees bent, feet on Platform, head

back against Seat Back Pad.• Keep elbows in front of shoulders.• Keep shoulder blades pinched together

and maintain good spinal alignment.

Muscles worked:Pectoralis Major; Anterior Deltoid




Leg Extension:

Removed

Success Tips• Maintain a 60-90° angle between upper

arms and torso during exercise.• Keep chest muscles tightened. Limit and


back against Seat Back Pad.• To improve your pectoralis involvement,

keep your shoulder blades pinchedtogether throughout upward anddownward movements.

XTREME ® 2



Chest Exercises

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

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

START ACTION

START FINISH

START ACTION

START

• Grasp Hand Grips inboth hands.

• Cables travel beneath arms,forearms aligned with cables.

• Bend your elbows, keeping yourforearms at least 10° lower than when in the “standard” BenchPress start position.

• Raise chest, pinch shoulderblades together, and maintain acomfortable arch in lower back.

• Slowly straighten yourelbows, keeping upper armsat a 90° angle from yourtorso. Forearms should be 5-

6" lower than when in thestandard Bench Press position.Do not lock your elbows.

• Slowly return to the startposition, keeping your wristssteady and your movementsslow and controlled.

FINISHMuscles worked:Pectoralis Major; Deltoids; Triceps

Position:eated—facing outward


Pulleys:Center Cross Bar—Wide Position


Success TipsMaintain a 90° angle between your upperarms and torso at the start of the motion,and slightly less than 90° at the finish.

Keep knees bent, feet on Platform, headback against Seat Back Pad.Do not let your elbows travel behind

your shoulders.Keep shoulder blades pinched togetherand maintain good spinal alignment.

Muscles worked:Pectoralis Major; Deltoids; Triceps




Leg Extension:

Removed

Success TipsMaintain a 90° angle between your upperarms and torso at the start of the motion,and slightly less than 90° at the finish.Keep knees bent, feet on Platform, headback against Seat Back Pad.Do not let your elbows travel behind

your shoulders.Keep shoulder blades pinched togetherand maintain good spinal alignment.


• Cables travel over arms, forearmsaligned with cables.

• Bend your elbows, keeping yourforearms at least 10° higher than when in the “standard” BenchPress start position.

• Raise chest, pinch shoulderblades together, and maintain acomfortable arch in lower back.

• Slowly straighten your elbows,keeping upper arms at a 90°angle from your torso.Forearms should be 5-6"higher than when in thestandard Bench Press position.Do not lock your elbows.

• Slowly return to the startposition, keeping your wristssteady and your movementsslow and controlled.

XTREME ® 2



Chest Exercise

Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

START ACTION

START FINISH

START ACTION

START


• Open your arms into a wide,“embrace” position, elbowsslightly bent. Press your forearmsdownward. At full extension,hands should be level with yourhips, palms facing forward.

• Do not lock your elbows.• Raise chest, pinch shoulder

blades together, and maintain aslight, comfortable arch in yourlower back.

• Slowly press your arms forwarand downward, straighteningarms and moving your handstogether. Hands should be 5-6

lower than standard Chest FlyFinish position.

• Rotate your wrists and forearmupward.

• Return to start position, slowlybringing your arms in front of you, just below chest level.

FINISHMuscles worked:Pectoralis Major; Anterior Deltoid





Success Tips• Maintain a 60-90° angle between upper


control your range of motion.• Keep knees bent, feet on Platform, headback against Seat Back Pad.

• To improve your pectoralis involvement,pinch your shoulder blades togetherthroughout movement.

Muscles worked:Pectoralis Major; Anterior Deltoid




Leg Extension:

RemovedSuccess Tips• Maintain a 60-90° angle between upper



back against Seat Back Pad.• To improve your pectoralis involvement,

pinch your shoulder blades togetherthroughout movement.


• Press your arms forward andupward, straightening arms ansmoving your hands together.Hands should be 5–6" higherthan the standard Chest Fly start position..

• Do not lock your elbows.• Raise chest, pinch shoulder

blades together, and maintain aslight, comfortable arch in your

lower back.

• Open your arms into a wide,“embrace” position, elbowsslightly bent. Press your forearupward. At full extension, youelbows should be level with yoears, palms facing forward.

• Rotate your wrists andforearms upward.

• Return to Start position, slowlbringing your arms in front of you, just below chest level.

XTREME ® 2



Shoulder Exercises

Crossover Rear Delt Rows—Elbow Flexion

Crossover High Rear Delt Rows—Elbow Flexion

START ACTION

START

• Cross your arms in front of youand grasp the Hand Grips (rightGrip in left hand and vice versa),palms facing toward the floor,arms nearly straight.

• Stand up straight and then leanback slightly from hips.

• Allowing your arms to bendas you go, move your elbowsoutward and backward.

• Keep your forearms pointing inthe direction of the cables.

• Move until your elbows areslightly behind your shoulders.

• Slowly return to the startposition. Do not relax thetension in your shoulder muscles.

FINISH

START ACTION

START

• Cross your arms in front of youand grasp the Hand Grips (rightGrip in left hand and vice versa),palms facing toward the floor,

arms nearly straight.• Bend slightly from hips and

raise your arms until they are infront of your body at a 90° angleto your torso.

• Allowing your arms to bendas you go, move your elbowsoutward and backward.

• Keep your forearms pointing inthe direction of the cables.

• Slowly return to the startposition. Do not relax thetension in your shoulder muscles.

FINISHMuscles worked:Anterior and Middle Deltoids

Position:tanding—facing Power Rod® unit


Pulleys:Center Cross Bar—Narrow Pulleys


Success TipsMaintain a 90° angle between your upperarms and torso during motion.Lift your chest, keep your knees bent and

feet on Standing Platform.To work one arm at a time, place non- working hand on Seat Back Pad tostabilize.Keep shoulder blades pinched togetherand maintain good spinal alignment.

Muscles worked:Anterior and Middle Deltoids



Pulleys:ront Lat Cross Bar

Leg Extension:

Removed

Success TipsMaintain a 90° angle between your upperarms and torso during motion.Keep shoulder blades pinched together,good spinal alignment and your chestlifted throughout exercise.Lift your chest, keep your knees bent andfeet on Standing Platform.

XTREME ® 2



Shoulder Exercise

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

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

START ACTION

START

• Cross your arms in front of yourbody and grasp the Hand Grips,right Grip in left hand and vice versa, with your palms facing thefloor and arms nearly straight.

• Stand up straight and bendslightly forward from the hipsuntil arms/cables are in front of body at a 90˚ angle from torso.

• Maintaining the bend in yourarms, move your elbows outwaand backward, crossing the cabas your arms move back.

• When your elbows are slightlybehind your shoulders, slowly return to the start position,keeping your rear shouldermuscles tightened throughoutmovement.

FINISH

START ACTION

START

• Grasp the Hand Grips, palmsfacing floor, arms nearly straight.

• Stand up straight and bendslightly forward from the hipsuntil arms/cables are in front of body at a 90˚ angle from torso.

• Maintaining the bend in yourarms, move your elbows outwaand backward.

• When your elbows are slightlybehind your shoulders, slowly return to the start position,keeping your rear shouldermuscles tightened throughoutmovement.

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

Position:

Standing—facing Power Rod® unit




Success Tips• Do not lose spinal alignment—keep your

chest lifted.

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

• Keep your spine aligned and a slight archin your lower back.

• Maintain a 90° angle between upperarms and torso throughout exercise.

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

Position:Standing—facing Power Rod® unit





chest lifted.• 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 upper

arms and torso throughout exercise.

XTREME ® 2



Shoulder Exercises

Seated Shoulder Press—Shoulder Adduction (and elbow extension)

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

START ACTION

START

• Grasp the Hand Grips,palms facing back toward thePower Rod® unit, arms straightat your sides.

• Keeping your arms straight,move them forward, leadingwith your forearms, until armsare extended in front of you atshoulder height.

• Arms may be moved alternately or together.

• Slowly return to the startposition with your upper armsnext to your torso.

FINISH

START ACTION

START

• Grasp Hand Grips, palms facingaway from the Power Rod® unit.

• Raise the Hand Grips toshoulder level, keeping yourpalms facing forward.

• Straighten your arms slowly overyour head, focusing on movingyour elbows up and inwardtoward your ears.

• Slowly return to the startposition, keeping tension in yourfront shoulder muscles.

FINISHMuscles worked:ront Deltoids; Upper Trapezius; Triceps





Success TipsLift your chest, keep your knees bent andfeet on Standing Platform.Do not increase the arch in your lower

back as you raise your arms, but keepyour spine steady and tight.Keep abdominals tight and maintaingood spinal alignment.

Muscles worked:ront and Middle Deltoids

Position:tanding—facing outward


Pulleys:quat Pulley Frame—Wide Pulleys

Leg Extension:

RemovedSuccess Tips

Keep abdominals tight and maintaingood spinal alignment.Lift your chest, keep your knees bent andfeet on Standing Platform.Do not increase the arch in your lowerback as you raise your arms. You may wish to lean your lower back against theSeat Back Pad.

XTREME ® 2



Shoulder Exercise

Shoulder Extension—(elbows stabilized)

Shoulder Shrug—Scapular Elevation

START ACTION

START

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

• Let your arms hang at your sides.

• Slowly raise your shoulderstowards the back of your headkeeping your neck and head st

• Slowly reverse the motion bacto the start position, keepingyour upper trapezius musclestight throughout the motion.

FINISH

START ACTION

START

• Grasp the Hand Grips, palmsfacing down, arms straight and atan approximately 45° angle fromyour torso.

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch in thelower back.

• Initiate movement by pinchingshoulder blades together.

• Continue movement by movinyour hands in an arc downwaralong your sides, until hands alevel with hips.

• With controlled movement,slowly return to the startposition.

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

Position:Standing, facing Power Rod® unit




Success Tips• Keep your chest lifted, knees bent and

feet braced against the Standing Platform.

• Keep your lats tightened throughout themotion.

• Keep abdominals tight and maintaingood spinal alignment.

• Release your shoulder blades at theend of each rep and initiate new rep by retracting your shoulder blades.

Muscles worked:Upper Trapezius

Position:Standing, facing Power Rod® unit


Pulleys:Squat Pulley Frame—Standard Pulleys

Leg Extension:

RemovedSuccess Tips• Keep abdominals tight and maintain

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

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

forward slightly from the hips.

XTREME ® 2



Shoulder Exercises

Scapular Protraction—(elbows stabilized)

Scapular Depression

START ACTION

START

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

• Tighten your trunk musclesto stabilize your spine whilemaintaining a slight arch in yourlower back.

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

• When your shoulder blades havefully depressed, slowly return tothe start position.

• Movement is very subtle andoccurs only in shoulder blades.

FINISH

START ACTION

START

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

• Keep your arms in line with thecables, palms facing down andwrists straight.

• Keeping your arms straight andin line with the cables, slowly move your shoulder bladesforward, away from the Seat

Back Pad. Slowly bring yourhands together using only yourshoulder muscles.

• Slowly return to the startposition, keeping tension in yourshoulder blades.

• Movement is very subtle andoccurs only in shoulder blades.

FINISHMuscles worked:erratus Anteriors





Success TipsLift your chest, keep your knees bent andfeet on Standing Platform. You may wish to lean your head againstthe Seat Back Pad.Keep your spine aligned and a slight archin your lower back.Maintain a 90° angle between upper armsand torso throughout exercise.Do not slouch forward or use your armmuscles to assist this motion. Keep thismotion only in the shoulder blades.

Muscles worked:Lower Trapezius



Pulleys:ront Lat Cross Bar—Wide Pulleys

Leg Extension:

Removed

Success TipsDo not lose spinal alignment—keep yourchest lifted and head against the SeatBack Pad.Lift your chest, keep your knees bent andfeet on Standing Platform.

XTREME ® 2



Shoulder Exercise

Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized)

START ACTION

START

• Grasp the Hand Grips, palmsfacing each other.

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

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

• Raise your arms directly out tothe sides, nearly to shoulder le

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

• With controlled movement,slowly return to the startposition.

FINISH

Seated Forearm Lateral Shoulder Raise—Elbows stabilized

START ACTION

START

• Open the Hand Grip webbingand slide the Grips over yourforearms until they are cradledin your elbows.

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

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

• Raise your arms directly outto the sides, nearly to shoulderlevel.

• Keep the side of your forearmselbows facing out and upthroughout the movement.

• Slowly bring your armsback to the start position withorelaxing.

FINISH

Muscles worked:Middle Deltoids; Supraspinatus;Upper Trapezius

Position:

Standing—facing outward




Success Tips• You may need to use the Squat Straps for

this exercise.

• Elevate your shoulders slightly toward theback of your head.

• Maintain good spinal alignment and bendforward slightly from the hip.

• Do not swing your arms upward or moveyour trunk during this exercise.

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

Muscles worked:Middle Deltoids; Upper Trapezius;Supraspinatus



Pulleys:Squat Pulley Frame—Narrow Pulleys


Success Tips• Raise your chest and keep your shoulder

blades pinched together.• Elevate your shoulders slightly toward

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

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

your trunk during this exercise.• Lift your chest, keep your knees bent and

feet on Standing Platform.

XTREME ® 2



Shoulder Exercises

Shoulder Rotator Cuff—Internal Rotation

Shoulder Rotator Cuff—External Rotation

START ACTION

START

• Grasp the Hand Grip nearestyou in the hand farthest fromthe Power Rod® unit, and drawyour upper arm into your torso.Keep your elbow bent and yourforearm at a 90° angle from yourtorso.

• Give yourself enough distance toeliminate slack in the cable.

• Use a light resistance.—this isnot a powerful movement.

• Rotate your forearm away fromyour abdomen, keeping yourelbow at your side throughoutmotion.

• Slowly return to the startposition, maintaining slow,controlled motion.

FINISH

START ACTION

START

• Grasp the Hand Grip nearest youin the hand closest to the PowerRod® unit, and draw your upperarm into your torso. Keep your

elbow bent and your forearm at a90° angle from your torso.

• Give yourself enough distance toeliminate slack in the cable.

• Use a light resistance.—this isnot a powerful movement.

• Rotate your forearm toward yourabdomen, keeping your elbow atyour side throughout motion.

• Slowly return to the startposition, maintaining slow,controlled motion.

FINISHMuscles worked:

ubscapularis

Position:

tanding—facing le

or rightAccessory:Hand Grips



Success TipsLift your chest, keep your knees bent andfeet on Standing Platform.

Keep your spine aligned and a slight archin your lower back.Maintain a 90° angle between forearmsand torso throughout exercise.Do not rotate the spine to get additionalrange of motion.

Muscles worked:nfraspinatus; Teres Minor

Position:tanding—facing le or right



Leg Extension:

Removed

Success TipsLift your chest, keep your knees bent andfeet on Standing Platform. Keep your spine aligned and a slight archin your lower back.Maintain a 90° angle between forearmsand torso throughout exercise.Do not rotate the spine to get additionalrange of motion.

XTREME ® 2



Shoulder Exercise

Crossover Seated Rear Delt Rows—Elbow Flexion

START ACTION

START

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

• Brace your heels against the endof the Standing Platform.

• Lean back slightly andstraighten your arms.

• Raise your arms until they are in front of your body atapproximately a 90° angle to your torso.

• Allowing your arms to bendas you go, move your elbowsoutward and backward untilelbows 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 tensiin your shoulder muscles.

FINISH

Scapular Retraction

START ACTION

START


• Brace your heels against the endof the Standing Platform.

• Keeping your arms straight,slowly pinch your shoulderblades together.

• When shoulder blades are fullyretracted, slowly return to thestart position.

FINISH


Position:Seated on the oor—facing machine


Pulleys:Squat Pulley Frame


Success Tips• Maintain a 90° angle between your upper

arms and torso during motion.• Keep knees bent and feet braced against

the Standing Platform.• Do not bend your torso forward.• Keep shoulder blades pinched together

and maintain good spinal alignment.

Muscles worked:Middle Trapezius; Rhomboids




Leg Extension:

Removed


chest lifted.• Keep knees bent and feet braced against

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

movement.

XTREME ® 2



Back Exercises

Standing Low Back Extension—(with hip extension)

START ACTION

START

• Open the webbing on the HandGrips and slide them over yourforearms, tightening near yourelbows.

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

• Pinch shoulder blades togetherand lean forward from the hips,at least 45˚, letting the tensionout of the Cables.

• Keeping your chest lifted, moveyour entire torso upwards intoa straight standing position by pivoting at the hips.

• Slowly return to the startposition without slouching orchanging spinal alignment.

FINISHMuscles worked:Lower Trapezius; Erector Spinae;Gluteus Maximus



Pulleys:quat Pulley Frame


Success TipsLift your chest, keep your knees bentand feet on Standing Platform. Pinchshoulder blades together.Keep your spine aligned, abs tight and aslight arch in your lower back.Move from the hips only—do not bendfrom waist.

Good Morning

START ACTION

START

• Grasp the Squat Bar with yourpalms facing downward.

• Keep your legs bent slightly.

• Bend over, approximately 90˚from your hips (not your waist)

• Initiate the movement by pushing your hips forward.

• Slowly move your trunk untilyou are in the standing position.Back should be tightened whenreaching upright position

• Slowly return to the startposition without relaxing tensionin your legs.

FINISHMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids

Position:

tanding—facing outward

Accessory:quat Bar



Success TipsKeep your chest lifted, spine aligned, abstight and your back flat with no arch.

Lift with your legs, not lower back orarms.Use a light resistance for this movement.Lift your head, keep your knees bent andfeet on Standing Platform.

XTREME ® 2



Back Exercise

Bent Rear Delt Row

Crossover Bent Rear Delt Row

START ACTION

START

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

• Cross your arms, reach downand grasp the Hand Grips (rightGrip in left hand and vice versa),palms facing backward. Keephands shoulder-width apart.

• Let your arms hang in thedirection of the pulleys—do notlock elbow.

• Initiate movement by pullingyour elbows back as you bringthe Hand Grips upward andcross them over your chest.Keep your crossed handsshoulder-width apart.

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

FINISH

START ACTION

START

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

• Grasp the Hand Grips, palmsfacing backward. Keep handsshoulder-width apart.

• Let your arms hang in thedirection of the pulleys—do notlock your elbows.

• Initiate movement by pullingyour elbows back as you bringthe Hand Grips upward to apoint below your chest. Keep

hands shoulder-width apart.• Slowly return to start position,

keeping your knees bent andyour back flat.

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





Success Tips• Lift your chest, keep your knees bent and


• Do not bend your neck forwards orbackwards during motion.

• Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.





Leg Extension:

RemovedSuccess Tips• Lift your chest, keep your knees bent and

feet on Standing Platform. • Do not bend your neck forwards or

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

a slight arch in your lower back. Do notslouch.

• Keep the lats tightened throughout theentire motion.

XTREME ® 2



Back Exercises

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

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

START ACTION

START

• Grasp the Lat Pulldown Bar,keeping your hands next to eachother, and then sit, with yourarms extending upward, musclesrelaxed and ready.

• You may position your thighsdirectly beneath the pulleys, butlean back slightly from hips.

• Initiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.

• The Lat Pulldown Bar may nottouch your chest.

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

• Slowly return to the startposition, without relaxing thetension in your shoulders.

FINISH

START ACTION

START

• Grasp the Lat Pulldown Bar ata comfortable, wide grip, thensit, with your arms extendingupward.


• Initiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hips

and then inward into your trunk.• The Lat Pulldown Bar may not

touch your chest.• Forearms should stay in line with


position, without relaxing thetension in your shoulders.

FINISHMuscles worked:Latissimus Dorsi; Teres Major;Rear Deltoids

Position:

eated—Facing Power Rod® unit

Accessory:Lat Pulldown Bar

Pulleys:Lat Cross Bars



Do not bend your neck forwards orbackwards during motion.Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.If you can’t complete motion with handswide, bring your hands closer together.

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

Position:eated—Facing Power Rod® unit


Pulleys:Lat Cross Bar


Success TipsLift your chest, keep your knees bent andfeet on Standing Platform. Do not bend your neck forwards orbackwards during motion.Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.

XTREME ® 2



Back Exercise

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

Reverse Grip Pulldowns—Shoulder Extension (with elbow flexion)

START ACTION

START

• Grasp the Hand Grips with anunderhand grip (palms towardyour face). Keep your palmsfacing outward throughout theexercise. Hands should be acomfortable distance apart.

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


• Initiate the movement by pullinyour shoulder blades downwarand together, drawing yourelbows down toward your hipsand then inward into your trun

• Shoulders should be fully depressed at end of movement

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


FINISH

START ACTION

START

• Grasp the Hand Grips in bothhands, as if they are one, largerGrip. Keep your palms facingeach other throughout exercise.



• Initiate the movement by pullinyour shoulder blades downwarand together, drawing yourelbows down toward your hips

and then inward into your trun• The Hand Grips may not touch

your chest.• Forearms should stay in line w




Position:

Seated—Facing Power Rod® unit


Pulleys:Lat Cross Bar—Narrow Pulleys




• Do not bend your neck forwards orbackwards during motion.• Keep your spine aligned, abs tight and

a slight arch in your lower back. Do notslouch


Position:Seated—Facing Power Rod® unit





feet on Standing Platform. • Do not bend your neck forwards or

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

slight arch in your lower back.Do not slouch.

XTREME ® 2



Back Exercises

Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion)

Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion)

START ACTION

START

• Cross your arms and grasp theHand Grips (right Grip in lefthand and vice versa).



• Initiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hipsand then inward into your trunk.

• At end of motion, shouldersshould be fully depressed.

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


FINISH

START ACTION

START

• Cross your arms and grasp theHand Grips (right Grip in lefthand and vice versa).



• Initiate the movement by pullingyour shoulder blades downwardand together, drawing yourelbows down toward your hips

and then inward into your trunk.• At end of motion, shoulders

should be fully depressed.• Forearms should stay in line with



FINISHMuscles worked:Latissimus Dorsi; Teres Major; RearDeltoids; Pectoralis Major; Triceps

Position:

Seated—Facing Power Rod® unit


Pulleys:Lat Cross Bar—Wide Pulleys


Success TipsLift your chest, keep your knees bent andfeet on Standing Platform. Keep lats

tightened. Do not bend your neck forwards orbackwards during motion.

Keep your spine aligned, abs tight anda slight arch in your lower back. Do notslouch.

Do not lean backward as you pull.


Position:Seated—facing Power Rod® unit





Do not bend your neck forwards orbackwards during motion.

Keep your spine aligned, abs tight and aslight arch in your lower back.Do not slouch.

XTREME ® 2



Back Exercise

Pulldowns—Shoulder Adduction (with elbow flexion)

START ACTION

START

• Grasp the Lat Pulldown Barwith an overhanded grip (palmsfacing the floor), at the gripwidth determined by following

the directions in the SuccessTips.

• Keep your arms extended andmuscles relaxed and ready.

• Initiate movement by pullingshoulder blades together whilsimultaneously drawing elbowdown and inward.

• The Lat Pulldown Bar may notouch your chest. At the end othe motion, arms should be nyour sides, shoulder blades fudepressed.

• Keep forearms in line withthe Cables.

• Slowly return to start position

FINISH

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

START ACTION

START

• Grasp the Lat Pulldown Bar withyour palms facing down.

• Step back slightly, making surethat there is enough movementin the cable to complete yoursfull range of motion with

this exercise.• Bend slightly from hips, lift

chest and tighten your abs tostabilize spine.

• Initiate the movement by lowering your shoulderblades, bringing them downand together.

• Keep your arms straight, movyour hands downward in an aand slowly in toward your thig

• Slowly return to the startposition without relaxingmuscle tension.

FINISH


Position:







• To determine the appropriate grip widthfor you, hold your arms straight out toyour sides at shoulder height. Bend yourelbows approximately 90°. Hands shouldbe no wider apart than your elbows.

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

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





Success Tips• Keep your lats tightened throughout the

entire motion.• Keep your chest lifted and maintain

spinal alignment, keeping a very slightarch in your lower back.

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

• Keep your elbows nearly straight (do notlock elbows) throughout exercise.

XTREME ® 2



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

START ACTION

START

• Cross your arms and grasp theHand Grips (right Grip in lefthand and vice versa), palmsfacing each other.

• Keep your spine as erectas possible.

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

• Initiate the movement by pinching your shoulderblades together.

• Pull your upper arms downwardand backward, brushing past thesides of the body while keepingyour forearms pointing in thedirection of the cable.

• Slowly return to thestart position.

FINISH

Back Exercises

Standing Shoulder Pullover with Hand Grips—Elbow Stabilized

START ACTION

START FINISH

• Grasp the Hand Grips, palmsfacing down, keeping handsshoulder-width apart.

• Tighten your abdominalsto stabilize your spine whilemaintaining a slight arch in yourlower back.

• Initiate the movement by pullingyour shoulder blades downwardsand tightening your lats.

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

• Slowly return to the startposition, allowing your arms andshoulder blades to relax withoutlosing readiness.

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

Position:







• Keep your lats tightened throughoutentire motion.• Keep your spine aligned, abs tight and a

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

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

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





Success Tips• Keep knees bent and feet braced against

the Standing Platform.• Do not bend your torso forward.• Keep your chest lifted and maintain

spinal alignment.• Release your shoulder blades at the end

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

XTREME ® 2



Back Exercise

Seated Lat Rows—Shoulder Extension (and elbow flexion)

START ACTION

START


• Keep your spine as erectas possible.

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

• Initiate the movement by pinching your shoulderblades together.

• Pull your upper arms downwarand backward, brushing past thsides of the body while keepingyour forearms pointing in thedirection of the cable.



Position:

Seated on the oor—facing machine




Success Tips• Keep knees bent and feet braced against

the Standing Platform.

• Do not bend your torso forward.• Keep your chest lifted and maintain

spinal alignment.• Release your shoulder blades at the end

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

Reverse Grip Pulldown with Lat Bar

START ACTION

START

• Grasp the Lat Pulldown Bar,keeping your hands next to eachother with an underhand grip,and then sit, with your armsextending upward, musclesrelaxed and ready.


• Initiate the movement by pulliyour shoulder blades downwarand together, drawing yourelbows down toward your hipsand then inward into your trun

• The Lat Pulldown Bar may nottouch your chest.

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



Position:Seated—Facing Power Rod® unit





feet on Standing Platform.• Do not bend your neck forwards or

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

a slight arch in your lower back. Do notslouch.

XTREME ® 2



Arm Exercise

Triceps Pushdown with Hand Grips—Elbow Extension

Triceps Hammer Pushdown—Elbow Extension

START ACTION

START

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

• Keep hands and elbowsapproximately shoulder-widthapart. Bend your elbows untilhands are near shoulders.

• Bend slightly from your hips butmaintain a stabilized spine.

• Keeping your forearms andwrists stationary, straighten yelbows, bringing your handsdown to your thighs, palmsfacing out.

• Stop the motion before yourelbows are completely straighand then reverse, slowly returning to the start positionwithout relaxing muscle tensi

FINISH

START ACTION

START

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



• Keeping your forearms andwrists stationary, straighten yelbows, bringing your handsdown to your thighs, palms

facing out.• Stop the motion before your

elbows are completely straighand then reverse, slowly returning to the start positionwithout relaxing muscle tensi

FINISHMuscles worked:Triceps





Success Tips• Keep your upper arms motionless and

your wrists straight.• Keep your chest lifted and maintain

spinal alignment, keeping a very slightarch in your lower back.• Tighten the triceps throughout the

exercise, using controlled motion.• Keep your knees bent and feet on

Standing Platform.

Muscles worked:Triceps


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

Pulleys:Front Lat Cross Bar





• Tighten the triceps throughout theexercise, using controlled motion.

• Keep your knees bent and feet onStanding Platform.

XTREME ® 2



Arm Exercises

Triceps Pushdown with Lat Pulldown Bar—Elbow Extension

Single Arm Pushdown—Elbow Extension

START ACTION

START

• Grasp one Hand Grip, palmfacing downward.

• Stand approximately 1-2 feetfrom Lat Tower (adjust forcomfort), but keeping feet onStanding Platform.

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

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

• Keeping your upper armstationary, elbow next to trunk,slowly push your arm downwardin a gentle arc until your hand isnear top of the thigh.

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

FINISH

START ACTION

START

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



• Keeping your forearms andwrists stationary, straighten yourelbows, bringing your handsdown to your thighs, palms

facing out.• Stop the motion before your

elbows are completely straight,and then reverse, slowly returning to the start positionwithout relaxing muscle tension.






Success Tips Keep your upper arms motionless and

your wrists straight. Keep your chest lifted and maintain

spinal alignment, keeping a very slightarch in your lower back. Tighten the triceps throughout the

exercise, using controlled motion.Keep your knees bent and feet onStanding Platform.




Pulleys:Lat Cross Bars





Tighten the triceps throughout theexercise, using controlled motion.Keep your knees bent and feet onStanding Platform.

XTREME ® 2



Arm Exercise

Triceps Extension—Elbow Extension overhead

Cross Triceps Extension—Elbow Extension

START ACTION

START

• Take one hand, reach over theopposite shoulder and grasp aHand Grip.

• Bend and lower your elbow untilyour hand is in front of yourchest, palm facing the floor andusing a Hammer Grip.

• Spread your back and shouldersinto the Seat Back Pad.

• Use your free hand to grasp theback of the active arm near theelbow to stabilize it.

• Keeping your upper armstationary, slowly straighten yoelbow, bringing your hand acroyour body in an arcing motionacross your chest.

• Stop the motion when yourarm is straight (don’t lock youelbow) and then slowly reversethe arcing motion, bringing yohand back to the start position

FINISH

START ACTION

START

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

• Draw arms up until elbowsare pointing forward, handsbehind shoulders.

• Keep your elbows “in line” withthe cables throughout movementand your wrists straight.

• Keeping your upper armsstationary, straighten yourelbows, bringing your handsoverhead, palms facing out.

• Stop your motion before yourelbows are completely straightand then reverse, slowly returning to the start positionwithout relaxing muscle tensio









• Tighten the triceps throughout theexercise, using controlled motion.

• Keep your knees bent and feet onStanding Platform.





Leg Extension:

Removed

Success Tips• Keep your chest lifted and maintain a

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

Standing Platform.• Keep your upper arms motionless and

your wrists straight.• Tighten the triceps throughout the

exercise, using controlled motionthroughout the exercise.

XTREME ® 2



Arm Exercises

Hammer Triceps Extension

“Rope” Pushdown—Elbow Extension

START ACTION

START

• Distance yourself from the LatTower, but keep your feet on theStanding Platform.

• Cross your arms and grasp theHand Grip (right Grip in lefthand and vice versa), palmsfacing down.

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

• Keep your elbows bent, upperarms at your sides.

• Keeping your upper armsstationary, elbows next totrunk, slowly straighten yourarms downward, in a gentlearc, until hands are near tops of your thighs, hands and elbowsstraightened and directly in linewith shoulders.

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

FINISH

START ACTION

START

• Grasp one or both of the HandGrips using the “Hammer” grip.Keep your palms facing eachother.

• Draw arms up until elbows arepointing forward, hands behindshoulders.

• Keep your elbows “in line” withthe cables throughout movementand your wrists straight.

• Keeping your upper armsstationary, straighten yourelbows, bringing your handsoverhead, palms facing each

other.• Stop the motion before your

elbows are completely straight,and then reverse, slowly returning to the start positionwithout relaxing muscle tension.









Tighten the triceps throughout theexercise, using controlled motion.Keep your knees bent and feet onStanding Platform.


Position:Standing—Facing Power Rod® unit



Leg Extension:

Removed

Success TipsKeep your knees bent and feet onStanding Platform.

Keep your upper arms motionless andyour wrists straight.

Keep your chest lifted, abs tight andmaintain a slight arch in lower back.

Tighten the triceps throughout theexercise, using controlled motion.

XTREME ® 2



Arm Exercise

Seated Biceps Curl—Elbow Extension (in supination)

Standing Biceps Curl—Elbow Flexion (in supination)

START ACTION

START

• Reach down and grasp the HandGrips, palms facing forward.

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

• Keeping your upper armsstationary and your elbows atyour sides, slowly curl the HanGrips forward, then upward anin towards your shoulders.

• Slowly reverse the arcing motibringing your hands back to thstart position.

FINISH

START ACTION

START

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

• Keep your spine alignedthroughout motion.

• Curl your forearms toward theupper arms, keeping upper armcompletely still.

• Keeping the motion fluid, slowreturn to the start positionwithout relaxing your biceps.

FINISHMuscles worked:Biceps





Success Tips• Keep knees bent, feet flat on the Standing

Platform• Keep your chest lifted, shoulders pinched

together, and a very slight arch in yourlower back.

• Keep your upper arms and shouldersmotionless and your wrists straight.

• Lay your head back against the Seat Back Pad.

Muscles worked:Biceps

Position:Standing—facing outward



Leg Extension:

Removed

Success Tips• Keep your knees bent and feet on

Standing Platform. • Keep your chest lifted, abs tight and a

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

wrists straight.

XTREME ® 2



Arm Exercises

Concentration Biceps Curl—Flexion (in supination)

Hammer Biceps Curl—Elbow Flexion (in supination)

START ACTION

START

• Reach down and grasp the HandGrips using the Hammer hold.Press your upper arms into yoursides and bend your elbows untilthey are at 90˚ angles.

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

• Keeping your upper armsstationary and your elbows atyour sides, slowly curl the HandGrips forward, then upward andin towards your shoulders.

• Slowly reverse the arcing motionbringing your hands back to thestart position.

FINISH

START ACTION

START

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

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

• Keeping your back straight, bendat your hips and knees until yourtrunk is parallel to the floor.

• Place your uninvolved hand onyour thigh to stabilize.

• Slowly curl your the Hand Gripaway from the Cable and thenupward toward your shoulder.Keep your upper arm completely

motionless and elbow pointingdirectly at the floor at all times.

• Keeping your biceps tightened,slowly reverse the curling motionand bring your arm back to thestart position.


Position:Standing—facing right or le





Standing Platform. • Keep your upper body motionless and

your wrists straight.• Bend from the hips, never the waist.• Elbow should point to the floor at

all times.• Keep chest lifted, trunk muscles tight and

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

movement.

Muscles worked:Biceps; Brachialis; Brachioradialis




Leg Extension:

Removed

Success Tips• Keep your knees bent and feet on the

Standing Platform• Keep your chest lifted, shoulders pinched



XTREME ® 2



Arm Exercise

Barbell Biceps Curl—Elbow Extension

Reverse Barbell Biceps Curl—Elbow Extension

START ACTION

START

• Grasp the Squat Bar, palmsfacing downward.

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

• Slowly curl the back of yourwrists in an arcing motiontoward your shoulders, keepinyour elbows at your sides andyour upper arms still.

• Slowly lower the Squat Bar bacto the start position.

FINISH

START ACTION

START

• Grasp the Squat Bar, palmsfacing forward.

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

• Slowly curl the Squat Barforward and then upward towayour shoulders, keeping yourelbows at your sides and your

upper arms still.• Slowly lower the Squat Bar bac

to the start position.


Position:Standing—Facing outward

Accessory:Squat Bar




Standing Platform. • Keep your chest lifted, shoulders pinched



Muscles worked:Biceps

Position:Standing—Facing outward

Accessory:Squat Bar


Leg Extension:

Removed


Standing Platform. • Keep your chest lifted, shoulders pinched



XTREME ® 2



Arm Exercises

Seated Biceps Hammer Curl—Elbow Flexion

Reverse Curl—Elbow Flexion (in pronation)

START ACTION

START

• Reach down and grasp the HandGrips, palms facing backward.

• Straighten, keeping your upperarms and elbows by yoursides, elbows loose. Bend yourelbows until your forearms arebetween 45-90˚ angles withyour upper arms.

• Keeping your palms facing down,use your forearms to slowly bendyour elbows, curling the HandGrips forward, then upward andin towards your shoulders.

• Keep your elbows at yoursides and your upper armscompletely still.

• Slowly reverse the curling motionand bring your arms back to thestart position.

FINISH

START ACTION

START

• Reach down and grasp the HandGrips in the vertical “HammerGrip” position.

• Straighten, keeping your upperarms and elbows by your sides,elbows loose. Forearms shouldbe at a 90˚ angle to upper arms.

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

• Keep your elbows at yoursides and your upper armscompletely still.

• Slowly reverse the curling motionand bring your arms back to startposition.

FINISHMuscles worked:Brachioradialis; Biceps





Success TipsKeep your knees bent and feet onStanding Platform. Keep your upper body motionless,

elbows at your sides and your wristsstraight.Keep your trunk muscles tight andmaintain a slight arch in lower back.Do not rock your upper body whilebending your elbow.

Muscles worked:Brachialis; Brachioradialis; Biceps




Leg Extension:

Removed

Success TipsKeep your knees slightly bent and feet onStanding Platform. Keep your upper body motionless,elbows at your sides and your wristsstraight.Keep your trunk muscles tight andmaintain a slight arch in lower back.

XTREME ® 2



Arm Exercise

Triceps Kickback

START ACTION

START

• Reach down and grasp aHand Grip in one hand, palmfacing backward.

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

• Straighten your elbow, keepingyour upper arm completely sti

• When arm is completely straigslowly return to the startposition.

FINISH

Hammer Triceps Kickback—Elbow Extension

START ACTION

START

• Reach down and grasp a HandGrip in one hand, keeping yourhand in the vertical “HammerGrip” position.

• Draw your elbow back until theforearm is at approximately a45° angle from the upper arm.

• Straighten your elbow, keepingyour upper arm completely sti

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

FINISH






Success Tips• Keep your knees slightly bent and feet on

Standing Platform. • Keep your chest lifted, trunk muscles

tightened, and a very slight arch in yourlower back.

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

• Keep triceps tightened throughoutthe exercise.





Leg Extension:

Removed


Standing Platform. • Keep your chest lifted, trunk muscles


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

• Keep triceps tightened throughoutexercise and continue to hold Hand Gripin the “Hammer” hold.

XTREME ® 2



Arm Exercises

Arm Opposition Push-Pull

Upper Body Opposition Push-Pull

START ACTION

START

• Grasp the Hand Grips, keepingthe one attached to the LatTower in an overhand grip andthe one attached to the RodCable in an underhand grip.

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

• Slowly raise the Rod Cable armwhile simultaneously loweringthe Lat Cable arm, until eacharm has reached full possibleextension in opposition toeach other.

• Slowly reverse, returning tostart position.

FINISH

START ACTION

START

• Grasp the Hand Grips, keepingthe one attached to the LatTower in an overhand grip andthe one attached to the Squat

Cable in an underhand grip.• Straighten the Squat Cable arm

and bend the Lat Cable arm at a90° angle from your upper arm.

• Slowly raise the Squat Cable armwhile simultaneously loweringthe Lat Cable arm, until eacharm has reached full possible

extension in opposition to eachother.

• Slowly reverse, returning to startposition.

FINISHMuscles worked:Biceps; Brachialis; Brachioradialis



Pulleys:Lat Cross Bar and Squat Pulley Frame


Success TipsLift your chest and keep yourknees slightly bent and feet onStanding Platform.

For this exercise, one Hand Grip isattached to a Lat Cable and one HandGrip is attached to a Squat Cable.Alternate sides to build muscle evenly.Keep your upper body motionless,elbows at your sides and your wristsstraight.Keep your trunk muscles tight andmaintain a slight arch in lower back.

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



Pulleys:Lat Cross Bar and Center Cross Bar


Success TipsLift your chest and keep your knees bentand feet on Standing Platform. For this exercise, one Hand Grip isattached to a Lat Cable and one HandGrip is attached to a Rod Cable. Alternatesides to build muscle evenly.Keep your upper body motionless,elbows at your sides and your wristsstraight.Keep your trunk muscles tight and

maintain a slight arch in lower back.

XTREME ® 2



Arm Exercise

Wrist Extension

Wrist Curl—with Wrist Flexion

START ACTION

START

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

• Straighten, keeping your upperarms and elbows by your sides,elbows loose.

• Bend your elbows 90°, palmsup, and maintain that positionthroughout the entire exercise.

• With your upper arms stationand your elbows at your sidesslowly curl your fists toward tfront of your forearms.

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

FINISH

START ACTION

START

• Grasp the Hand Grips, palmfacing down, keeping yourelbows flared slightly to the side,elbows bent approximately 90°.

• Slowly curl the back of your fbackward towards your forear

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


FINISHMuscles worked:Forearms






Standing Platform. • Move slowly and keep tension in the back

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


• You may perform this exercise one armat a time to make it easier to focus andisolate the back of your forearms, or withboth arms simultaneously to save time.

Muscles worked:Biceps; Forearms




Leg Extension:

Removed

Success Tips• Keep your chest lifted, trunk muscles

tight and a very slight arch in your lowerback.

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

• Do not increase or decrease the bend inyour elbow during this exercise—keep allmotion in the wrist.

• Do not rock your body back and forthduring wrist motion.

XTREME ® 2



Arm Exercises

Resisted Dip—Elbow Extension

START ACTION

START

• Reach up and grasp the HandGrips, palms facing the floor,keeping your thumbs on theinside, toward your body.

• Cable should be between yourarms and your body.

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

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

• Slowly reverse the motion,returning to the start positionwithout relaxing the tension inthe back shoulder muscles.

FINISHMuscles worked:riceps



Pulleys:at Cross Bar


Success TipsLift your chest, keep your knees slightly bent and feet on Standing Platform. Keep your back straight and knees

slightly bent.Keep your abs tight throughoutentire motion and maintain goodspinal alignment.

XTREME ® 2



Abdominal Exercise

Seated (Resisted) Abdominal Crunch—Spinal Flexion

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

START ACTION

START

• Cross one arm over the oppositeshoulder, grasp a Hand Grip, andrest the hand on your shoulderor chest, palm facing down.

• Lower back can start out flat orin a normal arch, knees and hipsare bent and feet should be flaton the Standing Platform.

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

• Slowly move diagonally, rotatintorso away from the side holdinthe Hand Grip, ribs turnedtoward the front of your pelvis.

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

• Slowly reverse to the startposition without resting.

FINISH

START ACTION

START

• Grasp the Hand Grips in bothhands, drawing them over yourshoulders. Rest the back of yourfists on your chest or shoulders,

palms facing up.• Lower back can start out flat or

in a normal arch, knees and hipsare bent and feet should be flaton the Standing Platform.

• Tighten your abs and curl onlyyour torso, slowly moving yourribs toward your hips. Move asfar as you can without moving

your hips or neck.• Do not allow your lower back

to lose contact with the benchduring this entire exercise.

• Slowly reverse the motion,returning to the start positionwithout relaxing your abs.

FINISHMuscles worked:Rectus Abdominus; Obliques





Success Tips• Lift your chest, keep your knees slightly

bent and feet on Standing Platform. • Do not lift your head or chin—your head

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

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

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

without exaggerating breathing.

Muscles worked:Rectus Abdominus; Obliques




Leg Extension:

Removed

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

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

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

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

without exaggerating breathing.

XTREME ® 2



Abdominal Exercises

Trunk Rotation

START ACTION

START

• Stand with one side towardthe Power Rod® unit. Grasp theHand Grip closest to you withboth hands.

• Raise both arms up nearshoulder level, hands extendedover the leg closest to thePower Rod® unit.

• Keep your elbows slightly bent.

• Tighten your entire abdominalarea and slowly rotate your ribcage and arms away from thePower Rod® unit 30-40°, as if you

were rotating with a rod throughthe middle of your spine.

• Slowly reverse the motion,returning to the start positionwithout relaxing muscle tension.

FINISHMuscles worked:Rectus Abdominus; Obliques;Serratus Anterior





Success TipsKeep your knees slightly bent and feet onStanding Platform.

This exercise must be performedcorrectly—failure to do so could result ininjury. Use only low weight Rods.Keep all motion in your torso.Move only as far as your muscles willtake you—do not use momentum toincrease your range of motion.

XTREME ® 2



Leg Exercise

Leg Extension

START ACTION

START

• Put your legs over the LegExtension, with your knees nearthe pivot point and the lowerroller pads in front of your shins

(see start image above).• Keep your thighs hip-width

apart, knees pointing forward.• Grasp the sides of the seat to

stabilize yourself.

• Tighten your quads and slowlystraighten your legs, moving yfeet forward then upward untiyour legs are completely straig

and your kneecaps point upwato the ceiling.

• Slowly reverse the motion,returning to the start positionwithout relaxing your quads.

FINISH

Squat

START ACTION

START

• Stand with your feet aboutshoulder-width apart.

• Squat down and place the SquatBar across your shoulders—adjust the straps to make sureyou have resistance from thestart of the movement.

• Slowly rise to a standing positkeeping your knees slightly beDo not lock your knees.

• Slowly return to the startposition without relaxingyour quadriceps.

• Do not allow your knees toexceed a 90˚ angle.

FINISH

Muscles worked:Quadriceps


Accessory:None


Leg Extension:Engaged

Success Tips• Use slow, controlled motion—do not

“kick” into the extension.• Do not let your knees rotate outward

during the exercise. Keep kneecapspointing up and straight forward.

• Sit up straight, chest lifted, abs tight anda slight arch in your lower back.

Muscles worked:All Leg Muscles; Gluteus Maximus

Position:Standing—facing outward

Accessory:Squat Bar with Straps



Success Tips• Keep your chest lifted, spine aligned, abs

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

or lower back.• Keep your abs tightened throughout

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

Power Rod® resistance.

XTREME ® 2



Leg Exercises

Calf Raise—Ankle Plantarflexion (knee stabilized)

Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)

START ACTION

START

• Stand on one foot, with yourtoes/balls of feet on the StandingPlatform, heels hanging over theedge.

• Use the Hand Grips in bothhands as resistance and as abalance stabilizer.

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

• Slowly press the ball of your footinto the Standing Platform andlift your heel upward.

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

FINISH

START ACTION

START

• Stand with your toes on theStanding Platform, heels hangingover the edge.

• Use the Hand Grips in bothhands as resistance and as abalance stabilizer.

• Slowly press the balls of your feetinto the Standing Platform andlift your heels upward.

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

FINISHMuscles worked:Gastrocnemius; Soleus



Pulleys:quat Pulley Platform—Standard Pulley


Success TipsKeep your knees slightly bent and toes/balls of feet on Standing Platform.

Do not lose contact between the balls of

your feet and the Standing Platform. Keep your chest lifted, spine aligned, abstight and slight arch in your lower back.

Do not lift your hips or excessively archyour back.

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

Muscles worked:Gastrocnemius; Soleus



Pulleys:Squat Pulley Platform—Standard Pulley


Success Tips• Do not lose contact with the balls of

your foot and the Standing Platformduring motion.

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

• Do not lift your hips or excessively archyour back.

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

XTREME ® 2



Leg Exercise

Standing Hip Extension—(knee flexed)

Standing Hip Extension—(knee stabilized)

START ACTION

START

• Secure the Hand Grip aroundthe arch of your foot. Keep thisleg straight, but not locked atthe knee.

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

• Hold onto the Seat Back Pad tostabilize yourself.

• Initiate the movement by tightening your glutes andslowly pivoting your leg fromyour hip. Move your entireleg backward and then lift itslightly behind you.

• Slowly move your leg as far asyou can, without allowing any movement at the waist, knee orlower back.

• Slowly return to start position.

FINISH

START ACTION

START

• Secure the Hand Grip aroundthe arch of your foot. Bend thisleg approximately 90°.


• Hold onto the Seat Back Pad tostabilize yourself.

• Initiate the movement by tightening your glutes and slowpivoting your leg from your hipMove your entire leg backward

keeping your knee steady at a 9angle.

• Slowly move your leg as far asyou can, without allowing any movement at the waist, knee orlower back.

• Slowly return to start position.

FINISHMuscles worked:Gluteus Maximus


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



Success Tips• Keep your knees slightly bent and

support foot on Standing Platform. • Keep your chest lifted, spine aligned,

abs tight and a very slight arch in yourlower back.• Do not bend from waist or lower back.• Keep your knee stabilized in the 90°

angle position.

Muscles worked:Gluteus Maximus



Pulleys:

Squat Pulley Frame—Standard Pulleys


Success Tips• Keep your knees slightly bent and

support foot on Standing Platform. • Keep your chest lifted, spine aligned,

abs tight and a very slight arch in yourlower back.

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

slightly bent.

XTREME ® 2



Leg Exercises

Standing Hip Abduction

Standing Hip Adduction

START ACTION

START

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

• Adjust your position so thatthere is some tension in thecables at the start of this exercise.

• You may use your hand on theSeat Back Pad or Center CrossBar to stabilize movement

• Slowly allow the attached leg tomove inward, toward the supportleg (30–45˚) as you face forward,keeping your hips and spineperfectly still.

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

FINISH

START ACTION

START

• Secure Hand Grips over theankle furthest from the PowerRod® unit. Keep leg straightened,but

knee loose.• Adjust your position so that

there is some tension in thecables at the start of this exercise.

• You may use your hand on theSeat Back Pad or Center CrossBar to stabilize movement.

• Slowly move the attached legoutward, away from the PowerRod® unit, at a 30–45° angle,keeping your hips and spine

motionless.• Slowly return to the start

position without relaxing tensionin your leg.

• Keep your hips level duringmovement.

FINISHMuscles worked:Gluteus Medius

Position:Stand—facing le or right

Accessory:Hand Grip on Ankle (see Page 4)



Success Tips• Keep your chest lifted, spine aligned, abs

tight and a slight arch in your lower back.• This exercise does not burn fat from hips

but builds strength and stability.• Keep working leg straight or only very

slightly bent and your hips level.• Use only a small range of motion.

Muscles worked:Gluteus Medius; Adductor Longus

Position:Stand—facing le or right




Success Tips• Attach the Hand Grip to the Cables

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

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

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

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

XTREME ® 2



Leg Exercise

Leg Kickback—Hip and Knee Extension

Hip Flexion—Knee Flexion

START ACTION

START

• Secure a Hand Grip aroundthe ankle furthest from thePower Rod® unit.


• Initiate the movement by liftinyour knee up and in, towardyour torso.

• Slowly move your leg as far asyou can, without allowing any movement at the waist, knee olower back.

• Slowly return to the startposition without relaxing yourleg muscles.

FINISH

START ACTION

START

• Secure a Hand Grip to the archof one foot. Keep this leg bentapproximately 90˚.

• Stand far enough from the PowerRod® unit that there is tensionin the cable at the start of theexercise.

• Do not lock yoursupporting knee.

• Hold onto the Seat Back Pador Center Cross Bar for addedstability.

• Slowly push the attached legoutward, away from the PowerRod® unit, straightening the knbut keeping your hips and spin

perfectly still.• Slowly move it back into the st

position.

FINISHMuscles worked:Piriformus; Gluteus Maximus





Success Tips• Lift your chest, keep your knees

slightly bent and support foot onStanding Platform.

• Keep your spine straight and your

hips level—do not raise your hipsduring motion.• Use only a small range of motion.• Keep your hips motionless throughout

this exercise.

Muscles worked:Iliopsoas; Rectus Femoris





Success Tips• Attach the Hand Grip to the Cables

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

abs tight and a very slight arch in yourlower back.

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

of the cable throughout movement.

XTREME ® 2



Leg Exercises

Dead Lift

Stiff Leg Dead Lift

START ACTION

START

• Grasp the Squat Bar with yourpalms facing downward.

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

from your hips (not your waist)

• Initiate the movement by pushing your hips forward.

• Slowly move your trunk untilyou are in the standing position.Glutes should be tightened whenreaching upright position


FINISH

START ACTION

START

• Grasp the Squat Bar with onehand in an overhand grip andthe other in an underhand grip.

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

from your hips (not your waist)

• Initiate the movement by pushing up with your legs.

• Slowly move upward until youare in the standing position.


FINISHMuscles worked:Gluteus Maximus


Accessory:quat Bar

Pulleys:quat Pulley Frame—Standard Pulleys


Success TipsKeep your knees slightly bent and feet onStanding Platform. Keep your chest lifted, spine aligned, abs

tight and your back flat with no arch.Lift with your legs, not lower back or arms.Keep your abs tight throughoutmovement.Keep your knees bent and your head up.

Muscles worked:Gluteus Maximus


Accessory:quat Bar

Pulleys:quat Pulley Frame—Standard Pulley

Leg Extension:

Removed

Success TipsKeep your knees slightly bent and feet onStanding Platform. Keep your chest lifted, spine aligned, abstight and your back flat with no arch.Lift with your legs, not lower back or arms.Use a light resistance for this movement.Keep your knees bent and your head up.

XTREME ® 2





By Ellington Darden, Ph.D.

The Bowflex® Xtreme®2

Home Gym

Body LeannessProgram

This program is scientifically designed for maximum fat lossover six weeks. It is important that you practice every aspectof the plan to achieve optimum results.

The program separates into three two-week stages. Duringeach stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water.

Before starting the exercise routine, you must be familiar with your Bowflex® XTREME®2 home gym. You shouldexperiment with finding the proper amount of resistance andspeed to use during your workouts to remain in your targetfat-burning heart-rate zone.

The following dietary program was created for use with your Bowflex® XTREME ® 2 home gym by Dr. Ellington Darden. Please consult your physician or health care professional before beginning any fitness or dietary program.

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



Body Leanness Program

Before beginning this program, consult your physicianor health care professional and show them this plan.

Only your physician or health care professionalcan determine if this course is appropriate for yourparticular age and condition.

If you choose to use this program, you assume allrisks, known and unknown, inherent to exerciseand workout programs, diet programs, and physicalchanges or injuries that may result from the use of such programs.

You agree to hold Nautilus free from any and allliability resulting from the program. In addition,if you have not already done so, we suggest havinga physician or health care professional review the

warning for additional contraindications.

If you experience any lightheadedness, dizziness,or shortness of breath while exercising, stop themovement and consult a physician or health care

professional.

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

There are a few people who should not try thisprogram: children and teenagers; pregnant women;

women who are breast feeding; diabetics; individuals with certain types of heart, liver, or kidney disease;and those suffering from certain types of arthritis. This list is not all-inclusive. Some people should

follow the course only with their physician or healthcare professional’s specific guidance.

Play it safe and always consult a physician or healthcare professional.

You will be following a reduced-calorie nutrition program which is divided into three two-week segments. Theprogram is a proven method for achieving maximum fat lossover a six-week period. It consists of a carbohydrate-rich,descending-calorie eating plan and a superhydration routine.

Follow a Carbohydrate-Rich,Descending-Calorie Eating Plan:

Approximately 60 percent of your daily calories should befrom carbohydrates. The other 40 percent will be equally divided between proteins and fats. The 60:20:20 ratio of

carbohydrates, proteins, and fats is ideal for maximum fat loss.

Keep Menus Simple and Food Substitutionsto a Minimum:

Research has established that successful dieters prefer thesame foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choicesare included later in this manual.

If you must vary from the menu items, try to stay within the60:20:20 ratio of carbohydrates, proteins and fats.

For ExampleDaily Amount

Calories

Carbohydrate60%

Protein

20%

Fat20%

2000

1900

1800

1700

1600

1500

1400

1300

1200

1100

1000

1200

1140

1080

1020

960

900

840

780

720

660

600

400

380

360

340

320

300

280

260

240

220

200

400

380

360

340

320

300

280

260

240

220

200

Eating Guidelines



Superhydrate Your System

Drinking plenty of water is essential to the success of thisprogram. Drinking the recommended amount of water caneem like a challenge at first. Stick with it. Carry a largeports bottle or similar item with you throughout the day.

After several weeks, you will find that you actually thirst formore and more water, and the amounts recommended areeasily reached.

Superhydration aids fat loss in a number of ways. First, thekidneys are unable to function without adequate water. Whenhey do not work to capacity some of their load is dumped

onto the liver.

This diverts the liver from its primary function, which iso metabolize stored fat into usable energy. Because it’s

performing the chores of the water-depleted kidneys, the livermetabolizes less fat.

Second, overeating can be averted through water intake, aswater can keep the stomach feeling full and satisfied betweenmeals.

Third, ice-cold water requires calories to warm it to corebody temperature. In fact, 1 gallon of ice cold water generates123 calories of heat energy.

You’ll be drinking from 1 to 1 5/8 gallons of water each day on the following superhydration schedule:

Week 1— drink 4.0 32-oz. bottles of ice-cold water per day.






Don’t be surprised if you have to make more than a dozenrips to the restroom, especially during the first week of the

program. Remember, your body is an adaptive system and itwill soon accommodate the increased water consumption.

NOTE: Although it is doubtful that you couldever drink too much water, a few ailments can benegatively affected by large amounts of fluid. Forexample, anyone with a kidney disorder or anyone who takes diuretics, should consult a physicianor health care professional before going on therecommended water-drinking schedule. If you haveany doubts about the recommendations, play itsafe and check with your physician or health careprofessional.



The menus in the Bowflex® XTREME®2 home gym eatingplan are designed for maximum fat-loss effectiveness andnutritional value. For best results, follow them exactly.

Every attempt has been made to utilize current popular brand

names and accurate calorie counts, which are listed in themenus. But, as you probably realize, products are sometimeschanged or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product. Becomean informed label-reader at your supermarket. Ask questionsabout any products you don’t understand. Supermarketmanagers are usually helpful. If they don’t have an answer to your question, they will get it for you.

Each day you will choose a limited selection of foods forbreakfast and lunch. Most people can consume the samebasic breakfast and lunch for months with little modification.Variety during your evening meal, however, will make daily

eating interesting and enjoyable. Additionally, the eating planincludes a mid-afternoon and late-night snack to keep yourenergy high and your hunger low.

Begin Week 1 on Monday and continue through Sunday. Week 2 is a repeat of Week 1.

The following is the eating plan for the next six weeks(calories for each food are in parentheses), with a Shopping List on Page 60.

Week 1 & 2:

Men–1500 calories per day. Women–1200 calories per day.

Week 3 & 4:

Men–1400 calories per day.

Women–1100 calories per day.

Week 5 & 6:

Men–1300 calories per day.

Women–1000 calories per day.

You’ll always have a 300-calorie breakfast, a 300-calorie lunch,and a 300-calorie dinner (women), or 500-calorie dinner(men). With each two-week descend, only your snack calories will change: from 400 to 300 to 200 calories per day (men), or300 to 200 to 100 calories per day (women). For each of your

five daily meals, you’ll have at least three choices.

Everything has been simplified so even the most kitchen-challenged man or woman can succeed. Very little cookingis required. All you need to do is read the menus, select yourfood choices, and follow the directions. It’s as simple as that.

If you find that you wish to vary from the outlined menuitems, try to stay within the 60:20:20 ratio of carbohydrates,proteins, and fats.

The Eating Plan



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

Bagel

1 plain bagel, Sarah Lee® (frozen) (210)3/4 ounce light cream cheese (45)1/2 cup orange juice, fresh or frozen (55)Noncaloric beverage: any beverage without calories,caffeine or sodium, such as decaffeinated coffee or tea.

Cereal

1.5 ounces (42 grams) serving equalsapproximately 165 calories.Choice of one: Kellogg’s® Low Fat Granola,General Mills® Honey Nut Clusters orGeneral Mills® Basic 4

1/2 cup skim milk (45)3/4 cup orange juice (82)Noncaloric beverage

Shake (choice of one):

Banana–Orange1 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. Blend until smooth.

Chocolate or Vanilla 1 packet Carnation® Instant Breakfast, Champion®UltraMet, or another diet shake powder that containsthe 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. Blend until smooth.

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

Sandwich

2 slices whole wheat bread (140)2 teaspoons Promise® Ultra Vegetable Oil Spread (24)2 ounces white meat (about 8 thin slices),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

Soup (choice of one)

Healthy Choice® Hearty Chicken, 15-ounce can (260),or Campbell’s® Healthy Request Hearty Vegetable

Beef, 16-ounce can (260)1/2 slice whole wheat bread (35)Noncaloric beverage

Chef Salad

2 cups lettuce, chopped (20)2 ounces white meat, chicken or turkey (80)2 ounces fat-free cheese (100)4 slices tomato, chopped (28)1 tablespoon Italian, fat-free dressing (6)1 slice whole wheat bread (70)Noncaloric beverage

Mid-Afternoon Snack

Men = 200 calories for Weeks 1 & 2; 150 calories for Weeks 3&4; 100 calories for Weeks 5 & 6.

Women = 150 calories for Weeks 1 & 2; 100 calories for Weeks 3 & 4; 50 calories for Weeks 5 & 6.

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, nonfat, flavored yogurt (100)



Dinner = 500 or 300 calories.

Men—500 calories, Women—300 calories

Choice of one of three meals:

Tuna Salad Dinner

In a large bowl, mix the following:1 6-ounce can chunk light tuna in water (180)1 tablespoon Hellmann’s® Light, Reduced-CalorieMayonnaise (50)2 tablespoons sweet pickle relish (40)1/4 cup whole kernel corn, canned, no salt added (30)Noncaloric beverage

Men add:

1/2 cup sliced white potatoes, canned (45)2 slices whole wheat bread (140)

Steak Dinner

3 ounces lean sirloin, broiled (176)1/2 cup sweet peas, canned, no salt added (60)1/2 cup beets, 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)

Frozen Microwave Dinner Choose one of five recommended meals:

Glazed Chicken Dinner, Lean Cuisine® (230)

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)

Lasagna with Meat Sauce, Lean Cuisine® (240)

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, Weight Watchers® (260)

1/2 cup skim milk (45)Noncaloric beverageMen add:2 slices whole—wheat bread (140)

2 teaspoons Promise™ Ultra Vegetable Oil Spread (24)1/2 cup skim milk (45)

Broccoli & Cheddar Cheese Sauce over Baked Potato,Lean Cuisine® Lunch Express (250)

1/2 cup skim milk (45)Noncaloric beverageMen add:2 slices whole-wheat bread (140)2 teaspoons Promise® Ultra Vegetable Oil Spread (24)1/2 cup skim milk (45)

Country Inn Roast Turkey Classic,Healthy Choice® (250)

1/2 cup skim milk (45)Noncaloric beverageMen add:2 slices whole-wheat bread (140)2 teaspoons Promise® Ultra Vegetable Oil Spread (24)1/2 cup skim milk (45)

Late-Night Snack Men—200 calories for Weeks 1 & 2; 150 calories for Weeks3&4; 100 calories for Weeks 5 & 6.

Women—150 calories for Weeks 1 & 2; 100 calories for Weeks 3&4; 50 calories for Weeks 5 & 6.

Mid-Afternoon Snacks on Page 59, plus the following:1/2 cup low-fat frozen yogurt (100)2 cups light, microwave popcorn (100)



Shopping List Quantities for listed items will depend on your specificelections. Review your choices and adjust the shopping list

accordingly. It may be helpful for you to photocopy this listeach week before doing your shopping.

Staples

Orange juice, skim milk, whole-wheat bread, Promise® Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijonmustard, safflower oil, noncaloric beveragestea, decaffeinated coffee, diet soft drinks, water).

Grains

Bagels, Sarah Lee® (frozen)

Cereals—1.5 ounce serving equals approximately

165 calories; Kellogg’s® Low-Fat Granola (without raisins),General Mills® Honey Nut Clusters, General Mills® Basic 4.

Wheat germ, malted milk powder, popcornmicrowave light).

Fruits

Bananas, large (8 3/4 inches long), apples (3-inch diameter),cantaloupes (5-inch diameter), dried prunes, raisins.

Vegetables

Lettuce, tomatoes, whole kernel corn (canned no salt added),weet peas, (canned no salt added), sliced white potatoescanned), cut beets (canned).

Dairy

Yogurt (light nonfat), cream cheese (light), cheesefat-free), low-fat frozen yogurt, Carnation® nstant Breakfast packets, Champion Nutrition® UltraMet

Packets.

Meat, Poultry, Fish and Entrees

Chicken (thin sliced), turkey (thin sliced), tuna (canned inwater), sirloin steak (lean).

Canned soup:

Healthy Choice® Hearty Chicken, Campbell’s® Healthy Request Hearty Vegetable Beef.

Frozen microwave dinners or entrees: Lean Cuisine® GlazedChicken Dinner, Lean Cuisine® Lasagna with Meat Sauce,Lean Cuisine® Lunch Express Broccoli & Cheddar Cheeseover Potato, Weight Watchers® Macaroni and Cheese,Healthy Choice® Grilled Turkey Breast.

Shopping List



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

A. Your headaches may be caused by going longer than three hoursbetween meals or snacks. Try spacing your meals and snacks where there are fewer hours between them.

Some people who are used to drinking regular coffee withcaffeine notice headaches when they stop consuming coffeefor several days. If this is the case with you, you might want toease off the coffee more gradually.

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

A. Lean Cuisine® has many other frozen dinners that you may substitute for Lasagna with Meat Sauce. Try to find onethat contains the same calories, with approximately 15 to 20percent of the calories coming from fat. Some of the Lean

Cuisine® dinners actually have too little fat for my nutritionalrequirements.

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

A. Yes.

Q. I tend to get a headache when I drink cold water. Can I drink water without it being chilled?

A. Yes, but you won’t get the 123 calories or more thermogeniceffect from warming the cold water to core body temperature. Try a more gradual drinking of the cold water. You may havebeen consuming it too quickly.

Q. Is it possible to drink too much water?A. Certainly. To do so, however, you’d probably have to drink four

or five times as much per day as I’m recommending. There area few ailments that can be negatively affected by large amountsof fluid. If you feel you have a problem, check with your doctorbefore starting the program.

Q. Is bottled water better than tap water?

A. Research shows that bottled water is not always higher quality water than tap water. The decision to drink bottled wateror not is usually one of taste. If you dislike the taste of yourtap water, then drink your favorite bottled water. But first you might want to try a twist of lemon or lime added to the water from your tap. Some people say it makes a significantdifference in the taste.

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

wrong?

A. I doubt you are doing anything wrong. Such black and bluemarks are usually the result of an increased level of estrogen

circulating in your body, which weakens the walls of thecapillaries and causes them to break under the slightestpressure. When this happens, blood escapes and a bruiseoccurs. Estrogen is broken down in the liver, and so is fat. When you are dieting, your liver breaks down the fat, leavina lot more estrogen in the bloodstream. It may be helpful tosupplement your diet with a little extra vitamin C each day help toughen the walls of the capillaries.

Q. I’m a 40-year-old woman with a teenage son anddaughter. My husband and I both want to lose 10pounds and the children would also like to lose some

weight. Can I put the whole family on the program?

A. It would be great if you could, but you cannot. The number of calories per day is the problem. Teenagersrequire significantly more calories each day than 1500, whichis the highest level. Check with a registered dietician (RD) fappropriate recommendations.

Q. What happens after six weeks? How doI continue the program if I need to losemore weight?

A. You should repeat the program for as long as it takes youto reach your goal. There are, however, a few guidelines andmodifications to apply.Repeat the eating plan exactly as befo

Men, go back to 1500 calories a day for two weeks. Womenback to 1200 calories a day for two weeks. Then, descend yocalories in the same manner.Keep your superhydration schedat the highest level. In other words, sip 1⅝ gallons of ice-cold water each day.

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

A. Once you’ve lost your excessive fat, your next task is tomaintain that status. The following section shows theadjustments you need to make to your current practices.

Q & A



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

nstead of eating from 1000 to 1500 calories a day, you’ll beonsuming from 1600 to 2400 calories per day. Maybe you can eat

ven more after your new body weight has stabilized. Trial-and-rror experimentation is a must. Women should start with 1600alories, and men with 2000 calories per day. Note what happensfter a week. If your body weight keeps going down, raise thealories by 100 or 200; depending on how much weight you lost

during the last week.

oon, you should reach a level where your body weight stabilizes.That level is your daily calorie requirement. Naturally, you’ll beble to consume other foods than those listed in the Bowflex®

XTREME®2 home gym eating plan. By then, however, youhould know the value of being a smart shopper and a wise eater.

Read labels. Compare nutritional information. Be conscious of the

deal 60:20:20 ratio for carbohydrates, proteins, and fats.

Eat smaller meals more frequently.

You’ve been limiting your five meals per day to 300 calories if you’re a woman, or 500 calories if you’re a man. You may now uphe calories by 100. What happens if during a single meal you eat

more than 400 calories if you’re a woman, or 600 calories if you’reman? Don’t panic. Simply understand that you will sometimesackslide. Learn to anticipate these urges and take corrective action.

Drink at least 1 gallon of cold water each day.

You should realize by now the benefits of consuming plenty of water each day. Make your water bottle a permanent part of yourifestyle.

Maintaining Your Lean Body



We want you to know that the Bowflex® XTREME®2 home gym is a superior product. Yoursatisfaction is guaranteed.

If, for any reason, you are not 100% satisfied with your Bowflex® XTREME®2 home gym, pleasefollow the instructions below to return your merchandise and receive a refund of the purchaseprice, less shipping and handling.

1. Call a Nautilus Representative at 1-800-628-8458 for a Return Authorization Number. ReturnAuthorization will be granted if:

a. You purchased your Bowflex® XTREME®2 home gym directly from Nautilus, and

b. You are calling within 6 weeks of the delivery date of your merchandise.

Returns should be shipped to: 16400 SE Nautilus Drive, Vancouver, WA 98683.

2. All returned merchandise must be properly packaged in the original boxes and in goodcondition.

NOTE: You are responsible for return shipping and for any damage or loss tomerchandise that occurs during return shipment. We highly recommend that you insure your shipment.

3. 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.

4. Please make copies of your original invoice and put one in each box of merchandise. Nautilusmust receive your shipment within two weeks from the date the Nautilus Representative issued you your Return Authorization Number.

Refunds may be denied or delayed if these instructions are not completely followed.

This Bowflex Satisfaction Guarantee applies only to merchandise purchased by consumers directly from Nautilus Health and Fitness Group. This guarantee does not apply to sales made by dealersor distributors.

Bowflex® XTREME®2, Bowflex® and the Bowflex® logo are trademarks of Nautilus, Inc.© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683

Bowflex® XTREME®2 Home Gym6-Week Satisfaction Guarantee



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

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

Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefernot to obtain information on new and interesting opportunities from other exciting companies.

PLEASE PRINT CLEARLY – THANK YOU

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

Name:

Address: Apt. #:

City: State: Zip:

Phone number: ( ) - X

E-Mail address:

Is this your primary address? Yes No

Place of purchase:

Date of purchase: M M D D Y Y

Purchaser date of birth: M M D D Y Y

Gender: Male Female

Marital status: Married Single

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

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

Which best describes your family income:

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

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

What other types of exercise equipment do you own?

Did you receive this item as a gift? Yes No

Name of original purchaser:

Original purchaser customer ID number:



What Is CoveredNautilus warrants to the original purchaser of the Bowflex® XTREME®2 homegym that the Bowflex® XTREME®2 home gym is free from defects in materials or

workmanship, with the exceptions stated below. This warranty is not transferable orapplicable to any person other than the original purchaser and is only applicable forproducts sold and used in the United States or Canada. Tampering with the unit will

void the warranty.

Bowflex® XTREME®2 Home Gym• 7 years on machine• No-Time-Limit Warranty on Power Rod® units

Warranties Do Not Cover • A Bowflex® XTREME®2 home gym purchased for commercial or institutional use.• Damage due to use by persons who weigh more than 300 pounds.• Damage due to abuse, accident, failure to follow instructions or warnings in the

Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods orpower surges).

• Damage due to normal wear and tear.

What Nautilus® Will DoDuring your Warranty Coverage Period, Nautilus will repair any Bowflex® XTREME®2home gym that proves to be defective in materials or workmanship. In the event repairis not possible, Nautilus will either replace your Bowflex® XTREME®2 home gym orrefund your purchase price, less shipping and handling.

Service Support Call to speak with a Nautilus Representative at1-800-269-3539. You may need to return the defective part, at your expense, to theaddress given you by the Nautilus Representative. Always include an explanation of the problem. Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility.

The repaired part or unit will be returned to you at the company’s expense.

How State Law Applies This warranty gives you specific legal rights, and you may also have other rights which vary from state to state.

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, WA 98683



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, when used for the purpose intended, under normal conditions. This Warranty is extended only to the original purchaser, and is not transferable to any other person.

How Long Does Warranty Coverage Last?

Residential Commercial

• 7 Years on machine

• No-Time-Limit Warranty on

Power Rod® units

This warranty covers all defects in material or workmanship of the Bowflex® XTREME®2 home gym. Warranties do not covercommercial or institutional use or misuse and abuse by the consumer.

To make this warranty effective, you must completely fill out the Bowflex® XTREME®2 home gym Warranty RegistrationCard within 30 days of purchase, and return it to the address on the Warranty Registration Card.

Warranty Does Not Cover:

• A Bowflex® XTREME®2 home gym purchased for commercial or institutional use.

• Damage due to use by persons who weigh more than 300 pounds.

• Damage due to abuse, accident, failure to follow instructions or warnings in the Owner’s Manual, misuse, mishandling,accident or Acts of God (such as floods, tornadoes, power surges, etc.).

• Damage due to normal wear and tear.

What Nautilus Will Do.

During your Warranty Coverage Period, Nautilus will repair any Bowflex® XTREME®2 that proves to be defective in materialsor workmanship. In the event repair is not possible, The Nautilus Group, Inc., will either replace your Bowflex® or refund yourpurchase price, less shipping and handling.

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. The replacement of the product under the terms of the Warranty in no way extends the Warranty period.

Service Support Call to speak with a Nautilus Representative at 1-800-269-3539. You may need to return the defective part, at your expense,to the address given you by the Nautilus Representative. Always include an explanation of the problem with service shipments.Adequate protective packaging of the defective parts or unit and cost of shipping to the above address are your responsibility.

The repaired part or unit will be returned to you at the company’s expense.

How State Law Applies.

This warranty gives you specific legal rights, and you may also have other rights, which vary from state to state.

• This warranty is void if the Bowflex® XTREME®2home gym is used in a Commercial Environment.



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

EXERCISE DATE DATE DATE DATE DATE

Sets

Reps

Resistance

SetsReps

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, 9120, 130

2/15 DATE



Sternocleidomastoid

Pectoralis Major

Front Deltoid

Middle Deltoid

Biceps

Brachialis

External

Obliques

Brachioradialis

Pronator Teres

Flexor Carpi

Radialis

Tensor

Fasciae

Latae

Iliopsoas

Pectineus

Rectus Femoris

Vastus Lateralis

Vastus Medialis

Peroneus Longus

Extensor Digitorum

Longus

Tibialis Anterior

Rear Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Biceps

Femoris

Semitendinosus

Semimembranosus

Serratus Anterior

Rectus Abdominus

Flexor DigitorumSuperficials

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

TrapeziusUpperMiddleLower

Muscle Chart



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

“Every effort has been made to provide you with a clearand accurate assembly manual. Should you find any

inconsistencies, have questions about your Bowflex®

Xtreme®2 home gym or have suggestions for improvingour manuals, please call 800-628-8458 for assistance”



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