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