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Bowflex Xtreme2 SE - after 2013 Manual

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Owner’s Manual
16
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 without
fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance that you can perform no less than 10 reps and no more than 15 reps without your form deteriorating. As you become
stronger, 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, or have 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 reps perfectly, 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.
Day 1 & 3
Day 2 & 4
The Workouts
Body Part Exercise Sets Reps
Chest Bench Press 1-2 10-15
Back Bent Over Row 1-2 10-15
Shoulders Crossover Rear Deltoid Rows 1-2 10-15
Arms Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Leg Extension 1-2 10-15
Trunk Standing Low Back Extension 1-2 10-15
Seated Abdominal Crunch 1-2 10-15
Body Part Exercise Sets Reps
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Body Part Exercise Sets Reps
Back Bent Over Row 1-3 10-12
Seated Lat Pulldowns 1-3 10-12
Shoulders Crossover Rear Deltoid Row 1-3 10-12
Arms Biceps Curl 1-3 10-12
Reverse Curl 1-3 10-12
Trunk Standing Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
… 18 …


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