Bowflex BOWFLEX XTREME.SE Bedienungshandbuch

The Bowflex Xtreme® SEHome GymOwner’s Manualand Fitness Guide®001-6979-011511E

8Bowflex Xtreme® SE Owner’s ManualThe Bowflex Xtreme® SE Home Gym Pulley PositionsWith the versatility to perform over 65 different exercises, the Bowf

Bowflex Xtreme® SE Owner’s Manual9How to Use Your MachineKeep your body weight centered on the machine, seat or base frame platform while exercising. W

10Bowflex Xtreme® SE Owner’s ManualHow to Use Your MachineLeg Extension AttachmentThe leg extension attachment enables you to work the major muscle gro

Bowflex Xtreme® SE Owner’s Manual11Your body will do what you train it to do. That’s why it’s important to define your goals and focus them. Here are s

12Bowflex Xtreme® SE Owner’s ManualDesign Your Own ProgramUnderstand fitness and its components. Improperly designed programs can be dangerous. Take s

Bowflex Xtreme® SE Owner’s Manual13Working OutA workout begins in your mind’s eye. With concentration and visualization you can approach your workout w

14Bowflex Xtreme® SE Owner’s Manual20 Minute Better Body WorkoutFrequency: 3 Days Per Week (M-W-F) Time: About 20 MinutesStart by performing one set

Bowflex Xtreme® SE Owner’s Manual15Body PartChestBackShouldersArmsExerciseBench PressSeated Lat RowsCrossover Rear Deltoid RowsBiceps CurlTriceps Exten

16Bowflex Xtreme® SE Owner’s ManualBody BuildingFrequency: 3 Days On, 1 Day Off Time: About 45-60 MinutesBody building requires focused concentrati

Bowflex Xtreme® SE Owner’s Manual17Circuit Training – Anaerobic/CardiovascularFrequency: 2-3 Times Per Week Time: About 20-45 MinutesCircuit traini

CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme® SE home gym, you have everything you need to exceed

18Bowflex Xtreme® SE Owner’s ManualTrue Aerobic Circuit TrainingFrequency: 2-3 Times Per Week Time: About 20-60 MinutesCircuit training is a great

Bowflex Xtreme® SE Owner’s Manual19Strength TrainingFrequency: 3 Days Per Week (M-W-F) Time: About 45-60 MinutesThis program is designed to emphasiz

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH20Bowflex Xtreme® SE Owner’s ManualChest ExercisesBench Press – Shoulder Horizontal Adduction (and Elbow

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual21Chest ExercisesDecline Bench Press – Shoulder Horizontal Adduction (an

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH22Bowflex Xtreme® SE Owner’s ManualShoulder ExercisesReverse Fly – Shoulder Horizontal Abduction (Elbows

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual23Crossover Rear Deltoid Rows – Elbow FlexionMuscles worked:Back portion

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH24Bowflex Xtreme® SE Owner’s ManualLateral Shoulder Raise – Shoulder Abduction (Elbows Stabilized)Muscles

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual25Front Shoulder Raise – Shoulder Flexion (Elbow Stabilized)Muscles work

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH26Bowflex Xtreme® SE Owner’s ManualShoulder Rotator Cuff – Internal RotationMuscles worked:Front rotator

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual27Shoulder Extension – Elbows StabilizedMuscles worked:Upper back (latis

Bowflex Xtreme® SE Owner’s Manual1Important Safety Information ...2 Safety Warning Labels ...

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH28Bowflex Xtreme® SE Owner’s ManualScapular Protraction – Elbows StabilizedMuscles worked:Serratus anteri

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual29Shoulder ExercisesScapular RetractionMuscles worked:Develops muscles b

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH30Bowflex Xtreme® SE Owner’s ManualBack ExercisesStanding Shoulder Pullover – with Bent Lat Bar (Elbows S

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual31Narrow Pulldowns with Bent Lat Bar – Shoulder Extension (with Elbow Fl

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH32Bowflex Xtreme® SE Owner’s ManualBent Over RowMuscles worked:Latissimus dorsi, teres major and rear del

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual33Seated Lat Rows – Shoulder Extension (and Elbow Flexion) Muscles worke

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH34Bowflex Xtreme® SE Owner’s ManualStanding Low Back Extension – with Hip ExtensionMuscles worked:Muscles

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual35Crossover Wide Pulldowns – Shoulder Extension (with Elbow Flexion)Musc

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH36Bowflex Xtreme® SE Owner’s ManualSeated Lat Pulldowns – Shoulder Adduction (with Elbow Flexion)Muscles

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual37Arm ExercisesTriceps Pushdown – Elbow ExtensionMuscles worked:Triceps

2Bowflex Xtreme® SE Owner’s ManualImportant Safety InstructionsIndicates a potentially hazardous situation which, if not avoided, could result in death

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH38Bowflex Xtreme® SE Owner’s ManualTriceps Pushdown – with Bent Lat Bar (Elbow Extension)Muscles worked:T

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual39Hammer Triceps Extension – Elbow ExtensionSTARTFINISHMuscles worked:T

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH40Bowflex Xtreme® SE Owner’s ManualTriceps KickbackMuscles worked:Triceps muscles.Position:Standing – fac

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual41Resisted Dip – Elbow Extension Muscles worked:Triceps muscles.Position

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH42Bowflex Xtreme® SE Owner’s ManualConcentration Biceps Curl – Elbow Flexion (in Supination)Muscles worke

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual43STARTFINISHSTARTFINISHBarbell Biceps Curl – Elbow ExtensionMuscles wor

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH44Bowflex Xtreme® SE Owner’s ManualSeated Biceps Curl – Elbow Flexion (in Supination)Muscles worked:Bicep

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual45Wrist Curl – with Wrist FlexionMuscles worked:Front part of forearms.

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH46Bowflex Xtreme® SE Owner’s ManualTrunk RotationMuscles worked: Most of trunk muscles. Note: rotation is

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual47Abdominal ExercisesSeated (Resisted) Abdominal Crunch – Spinal Flexion

Bowflex Xtreme® SE Owner’s Manual3132Safety Label Warnings65Type Description1 WARNING • Misuse or abuse of this equipment may lead to serious injury.•

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH48Bowflex Xtreme® SE Owner’s ManualLeg ExercisesLeg ExtensionMuscles worked: All muscles on front of uppe

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual49STARTFINISHMuscles worked: Buttocks area (gluteus maximus). Position:

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISH50Bowflex Xtreme® SE Owner’s ManualLeg Kickback – Hip and Knee ExtensionMuscles worked: Buttocks area (g

START ACTIONSTARTFINISHSTART ACTIONSTARTFINISHBowflex Xtreme® SE Owner’s Manual51STARTFINISHDead LiftStiff Leg Dead Lift Muscles worked:Buttocks area

START ACTIONSTART ACTION52Bowflex Xtreme® SE Owner’s ManualStanding Hip AdductionSTARTFINISHSTARTFINISHStanding Hip AbductionMuscles worked:Sides of hi

START ACTIONBowflex Xtreme® SE Owner’s Manual53Calf Raise – Ankle Plantarflexion (Knee Stabilized)Muscles worked:Lower leg or calf (gastrocnemius, soleu

54Bowflex Xtreme® SE Owner’s ManualSternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPro

Bowflex Xtreme® SE Owner’s Manual55Exercise LogPlease feel free to make copies of this chart to continue your exercise log.EXERCISEDAT E DAT E DAT E DA

56Bowflex Xtreme® SE Owner’s ManualInspect your machine for any worn or loose components prior to use. Tighten or replace any worn or loose components

Bowflex® Body Leanness Program57The Bowflex® Body Leanness ProgramBy Ellington Darden, Ph.D.The following program was created by Dr. Ellington Darden.

4Bowflex Xtreme® SE Owner’s ManualSafety Label WarningsType Description2 CAUTION Before each use check all snap hooks, cables and pulleys for wear and

A personal guarantee from Dr. Ellington DardenDear Bowflex® Enthusiast,I’m excited, really excited! I’m elated because I’ve researched and developed a

Bowflex® Body Leanness Program59IntroductionThe Bowflex® Body Leanness ProgramThis program is scientifically designed for maximal fat loss over a peri

60Bowflex® Body Leanness Program123456Women Measure: Suprailium, triceps, and thigh.Men Measure: Chest, abdomen, and thigh.MeasurementsIf you would l

Bowflex® Body Leanness Program61Skinfold MeasurementsTo accurately track your progress through this six-week program, it is necessary to take skinfold

62Bowflex® Body Leanness ProgramUsing Calipers When Measuring SkinfoldsThe procedure for measuring skinfold thickness is to grasp firmly with the thumb

Bowflex® Body Leanness Program631304038363432302826242220181614121031520253035404550556057911131517192123252729313312512011 511010510095908580757065605

64Bowflex® Body Leanness ProgramNow that you know your body-fat percentage, you can calculate your lean-body percentage. This will eventually show you

Bowflex® Body Leanness Program65Name AgeHeight Weight LossWeight Before Muscle GainWeight After Fat LossPlease follow the instructions in the “Measu

66Bowflex® Body Leanness ProgramGUIDELINES Week 1&2All exercises should be practiced with one set of 8 to 12 repetitions. The style of performance

Bowflex® Body Leanness Program67You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program i

Bowflex Xtreme® SE Owner’s Manual5Regulatory ApprovalsProduct Weight 157 lbs. (71 kg)Product Dimensions 53" (135 cm) long x 49" (124 cm) wid

68Bowflex® Body Leanness ProgramDrinking plenty of water is essential to the success of this program. Drinking the recommended amount of water can se

Bowflex® Body Leanness Program69The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value. For best r

70Bowflex® Body Leanness ProgramBreakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)3/4 oz. light cream cheese (4

Bowflex® Body Leanness Program71Breakfast = 300 caloriesChoice of bagel, cereal or shake.Bagel1 plain bagel (frozen) (210)21 g light cream cheese (45)1

72Bowflex® Body Leanness ProgramShopping ListQuantities needed for listed items will depend on your specific selections. Review your choices and adjust

Bowflex® Body Leanness Program73Q. I often get headaches when I eat only 1000 calories a day. What should I do?A. Your headaches may be caused by goi

74Bowflex® Body Leanness ProgramA. Because a slow, smooth 4-second lifting followed by a 4-second lowering involves more muscle fibers more thoroughl

Bowflex® Body Leanness Program75Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you’l

We want you to know that Bowflex Xtreme® SE home gym is a superior product. Your satisfaction is guaranteed. If, for any reason, you are not 100% sati

Bowflex Xtreme® SE Owner’s Manual77

6Bowflex Xtreme® SE Owner’s ManualGetting to Know Your MachinePower Rod® Resistance RodsRod HookLat TowerSeat Back PadSeatBase Frame PlatformRod CapsCa

Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, customerservice@bowflex.com | As

Bowflex Xtreme® SE Owner’s Manual7Power Rod® ResistancePower Rod® resistance rods are made from a special composite material. Your rods are sheathed wi