Owner’s Manual and Fitness Guide

17497 Rev B (02/2007) Table of Contents

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

Exercise Log 68 Muscle Chart 69 Get To Know Your Machine CONGRATULATIONS on your commitment to fitness! Please take your time to read through the entire manual before With the Bowflex® Xtreme®2 Home Gym as your exercise attempting to use your Bowflex® Xtreme®2 home gym. You partner, you have the means to exceed all of your physical should understand how to properly set up and perform each fitness, strength and health expectations! ­exercise before you do so using Power Rod® Resistance.

Bowflex’s innovative design, exceptional resistance and quality With all of the fitness choices available today, finding the best is unmatched by any other single piece of home fitness workout equipment for your needs can be confusing. Everyone equipment available. You will not believe the amazing results at Nautilus would like to congratulate you and thank you for your body will get with the Bowflex® Xtreme®2 home gym! selecting the Bowflex® Xtreme®2 home gym. Bowflex® is the best home fitness product available, and you’re just about to In this Owner’s Manual you’ll find powerful body-building prove it to yourself. exercises, leanness-enhancing workouts and a Fast Fat Loss eating program customized to give you extreme results! Again, thank you for choosing Bowflex®.

The BOWFLEX® Xtreme®2 Home Gym

Pulley 50” Lat Pulldown Bar Cable Storage Upper Lat Tower Rod Caps

Power Rod®Units Center Cross Bar

Rod Hook Seat Back Pad

Hand Grip Seat Leg Attachment Rod Box

Cable Base Frame Platform Lower Pulley/ Squat Station How to Use Your Machine Power Rod® Resistance Storing the Bowflex® Xtreme®2 Home Gym Power Rod® units are made from a special composite Disconnect the material. Your rods are sheathed with a protective cables from the black rubber coating. Each rod is marked with its Power Rod® weight rating on the “Rod Cap”. unit when your are not using Adjusting and your Bowflex® Understanding Xtreme®2 home the Resistance gym. Use the rod binding strap The standard Bowflex® included with Xtreme®2 home gym your machine to comes with 210 pounds bind all the rods of resistance (one pair of together at the 5 pound rods, two pair top. You can also of 10 pound rods, one place your cables pair of 30 pound rods, and grips through the strap to keep them out of the and one pair of 50 pound way. rods). If you upgraded to a 310 To Order Additional Sets Of 50 lb. Power or 410 pound capacity Rod® Units Please Call 1-800-269-3539 you will have an additional one or two pair of 50 pound Power Rod® units, respectively. Safety Hooking the Power Rod® When hooking the Unit to the Cables Power Rod® unit to the cable hooks, do not stand You may use one rod or directly over the tops of several rods in combination, the rods. Stand off to one to create your desired side when connecting and resistance level. disconnecting the Power To hook multiple rods up to Rod® unit from the cables. one cable, bend the closest rod toward the cable and place the cable hook through that rod cap. You can then hook up the next closest rod through the same cable hook. Hooking up the closest rod first prevents rods from crossing over the top of one another. 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 are guaranteed 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 home gym Pulleys: Slider Pulleys The Bowflex® Xtreme®2 home gym comes with adjustable “Slider” pulleys which can be personalized for your body by adjusting them to widths that fit your unique physique. There are Slider Pulleys on the Lat Tower (2 positions per side), Center Cross Bars (4 positions per side) and the Squat Pulley Frame (4 positions per side).

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 target different parts of the same muscle group and increases the benefit of each exercise.

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

Center Cross Bar: Lat Tower: Leg Extension: Squat: Rowing Position: Used when Used for exercises Used for leg exercises. Used for the Squat, Used exclusively for performing exercises like Pulldowns and Dead Lift, Bent Rowing to strengthen like a Bench Press or Pushdowns. Rows, etc. the back. Chest Fly. Maintenance & Care Of Your Bowflex® Xtreme®2 Home Gym Your Bowflex® Xtreme®2 home gym requires very little maintenance. To keep your Bowflex® Xtreme®2 home 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-abrasive household cleaner or soap works well. Many automotive interior cleaners make surfaces too “slick” and should not be used.

If you have any questions regarding maintenance please call a Nautilus Representative at 1-800-628-8485. Hand Grip: The Hand Grips fit snugly around your ankle, instep or wrist. Attach the pulley cable clips to the D-Rings on the Hand Grips to attach them 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 the ­exercises you perform utilize this grip. The Standard Grip also is used for 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 Hand Grip so that the foam pad rests on the back of your hand. Then grasp the 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 accommodate the ankle. Insert your hand in the cuff and slide it away from the handle. 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 arch of your foot. For this grip, insert your foot through the cuff until it is around 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 your arm, tightening the grip around your shoulder by pulling the handle toward 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® cables and the Lat Pulldown Bar, Squat Bar or Hand Grips. • Always use the Lat Pulldown Bar holders to support the Lat Pulldown Bar, or remove the bar 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 age and condition. If you experience any dizziness or shortness of breath while exercising, stop the exercise and consult your physician. For Your Safety Please Follow These Instructions Keep your body weight centered on the Seat Inspect your machine before each workout. or Standing Platform while exercising. Periodically check all hardware and fasteners to make sure none have loosened When using the Bowflex® Xtreme®2 home with use. Tighten if necessary. gym for standing leg exercises, always grasp the Center Cross Bar on your machine for stability. When hooking up Power Rod® unit do not stand directly looking over the top of the rods. Keep out of the path of the Power Rod® unit during Stand off to the side while attaching rods. exercise and make certain that observers also stand clear of the Power Rod® unit while they are in use. Before exercising, make sure the cable pulley system is properly secured, properly attached, Never move or adjust the Seat while and in perfect working condition. sitting on it. Never stand on the Seat. All exercises in this manual are based on Never attempt to exercise with more resistance the calibrated resistance and capacity levels than you are physically able to handle. of the Bowflex® Xtreme®2 home gym. Any Keep cables and Power Rod® unit bound with the exercises not described in this manual are rod binding strap when your Bowflex® is not in use. not recommended by the manufacturer. Strength Training Equipment Safety Warnings 1. Never allow children to use the Bowflex® 5. Do not wear any loose or dangling clothing Xtreme®2 home gym unsupervised. To do so or jewelry while using the Bowflex® could result in injury. This equipment is under Xtreme®2 home gym. Stand clear of moving no circumstances suitable as a children’s toy. components.

2. Maximum user weight for the Bowflex® 6. Always read and follow the Warning and Xtreme®2 home gym is 300 lbs. For your Safety labels attached to your Bowflex®. safety, do not use or allow others to use the Do not remove these labels. If you need Bowflex® Xtreme®2 home gym if they weigh replacement labels, please call a Nautilus in excess of 300 lbs. Representative at (800) 269-3539. 3. This machine is meant for individual 7. Never use dumbbells or other weights to consumer use only, and is not meant for use incrementally increase the weight resistance. by institutions, clubs, etc. Use only the Power Rod® unit that came with your Bowflex® Xtreme®2 home gym. 4. Inspect your machine for any worn or loose components prior to use. 8. Set up and use your Bowflex® Xtreme®2 home gym on a hard, level surface. Define Your Goals

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 Body Composition is the ratio of fat weight (fat) can exert against resistance at one time. Your to lean weight (muscles, bones and tissue). As you muscle strength comes into play when you pick up age, the ratio shifts. The fat weight increases and a heavy bag of groceries or lift a small child. It is the lean weight decreases. Training for muscle developed when a localized muscle is worked both strength will generally increase muscle size and positively (concentric) and negatively (eccentric) at aerobic conditioning will help burn extra calories. a resistance—great enough so you can perform only Performing these two forms of exercise, either at five to eight repetitions of the exercise before the different times or together, will create the greatest ­muscle fails. Each set of repetitions is followed by changes in body fat weight. a rest interval that typically runs three times longer than the set. Later, between exercise sessions, the Balanced Strength and alignment are the result of muscle overcompensates for the stress and usually equal strength developed in all parts of the body. It increases in both strength and size. comes into play in your standing and sitting posture, and in your ability to perform just about any activity Muscle Endurance is the ability to perform safely and effectively. An over-development of the repeated contractions. It comes into play when back will round the shoulders; weak or stretched you cross-country ski or work on your feet all day. ­abdominals can cause lower back pain. You want Endurance training addresses the slow twitch, a balance of muscle strength in front and back. In endurance muscle fibers, which depend on oxygen ­addition, you need a balance of strength between for energy. To develop muscle endurance, use low your middle, lower, and upper body. resistance and high repetitions—about 15-20 repetitions in each set, three sets to each exercise, Flexibility is the ability of a muscle or group of working the muscle only to fatigue. muscles to move the joint through a full range of motion. Flexibility comes into play when you Muscle Power is the combination of strength and execute an overhand serve or stretch for the top speed of the muscular contraction. This is often shelf in the kitchen. It is a cooperative movement of misinterpreted as a) being directly associated with opposite muscle groups. When a muscle contracts, certain skill or sport and/or b) meaning that you its opposite muscle group must relax for the action must move fast. Load is actually a more important to occur. Increased flexibility means an increased factor than speed when attempting to improve range of motion, made possibly by this simultaneous power. When training to achieve muscular power, ­contracting and relaxing. Good flexibility is pick a resistance that fatigues you in the 3-5 important in protecting the body from injury and repetition range. When performing these reps, can be achieved through the balanced strength it is more important to think of contracting the training programs that are included in this manual. muscles faster rather than attempting to move faster. Performing sport simulation exercises usually results Cardiovascular Endurance is the ability of the in a deterioration of the motor pattern or skill. The heart and lungs to supply oxygen and nutrients to biomechanically sound method of improving power exercising muscles over an extended period of time. in your sport is to train for power using the correct It comes into play when you jog a mile or ride a bike. joint movements, as described in this manual. Then It is a critical component of overall fitness and health. practice the skill associated with your sport, learning to apply this newly achieved power. Design Your Own Program You may want to design your own personal program Training variables: When designing your own specifically geared to your goals and lifestyle. program there are several variables that, when mixed Designing a program is easy, as long as you follow properly, will equal the right fitness formula for the below guidelines. you. In order to find out the best formula, you must experiment with several combinations of variables. Understand fitness and its components: Improperly designed programs can be dangerous. The variables are as follows: Take some time to review this manual as well as • Training Frequency: The number of times other fitness guides. you train per week. We recommend daily activity but not daily training of the same muscle group. Know your current fitness level: Before you start • Training Intensity: The amount of resistance any fitness program you should consult a physician used during your repetition. who will help you determine your current abilities. • Training Volume: The number of repetitions and sets performed. Identify your goals: Goals are critical to • Rest intervals: The time you rest between sets ­choosing and designing an exercise program that and the time you rest between workouts. fits and enhances your lifestyle, but so is strategy. It’s important not to rush the process and try to Once you’ve established a base of fitness, follow accomplish too much too soon. That will lead to these basic principles: setbacks and discouragement. Instead, set a series of • Isolate muscle groups: Focus work on specific smaller achievable goals. muscle groups. • Progressive Loading: The gradual systematic Select complementary exercises: Be sure to pair increase of repetitions, resistance and exercise exercises that address compound joint movements period. and single joint movements. In addition, select exercises 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. Working Out Breathing A workout begins in your mind’s eye. With The most important part of breathing during concentration and visualization you can approach exercise is, quite simply, that you do it. Breathing your workout with a positive, constructive attitude. in or out during the actual performance is not A good pre-workout mental routine is to sit and dependent upon the direction of air flow relative relax, so that you can focus on what you are about to to exertion. It is, in fact, a mechanical process that do and think about achieving your end goal. changes the position of your spine as your rib cage moves. Here are some tips for breathing:

Warming Up 1) Be cautious when you are concentrating or We recommend that you warm up by doing exerting effort. This is when you will probably light stretching and performing light exercises hold your breath. DO NOT hold your breath. on the Bowflex®. Do not exaggerate breathing. Depth of inhalation and exhalation should be natural Your Routine for the situation. The workout portion of your fitness routine is the series of exercises devoted to your particular goals. 2) Allow breathing to occur naturally, Remember, make sure to have fun! don’t force it.

Cool Down An essential part of the exercise routine is the cool down. Gradually reduce the level of exercise intensity so that blood does not accumulate in one muscle group, but continues to circulate at a decreasing rate. Remember to gradually move yourself into a relaxed state. The Workouts 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.

Body Part Exercise Sets Reps Chest Bench Press 1-2 10-15 Back Seated Lat Rows 1-2 10-15 Shoulders Crossover Rear Delt 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 Leg Curl 1-2 10-15 Trunk Standing Low Back Extension 1-2 10-15 Seated Abdominal Crunch 1-2 10-15

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 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 Leg Curl 1-3 10-12

Day 2 & 4 Body Part Exercise Sets Reps Back Seated Lat Rows 1-3 10-12 Seated Lat Pulldowns 1-3 10-12 Shoulders Crossover Rear Delt 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 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 program ­training 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 three seconds down.

DAY 1 & 3 Body Part Exercise Sets Reps Chest Bench Press 1-3 12-15 Back Seated Lat Rows 1-3 12-15 Shoulders Crossover Rear Delt Rows 1-3 12-15 Arms Biceps Curl 1-3 12-15 Triceps Extension 1-3 12-15

DAY 2 & 4 Body Part Exercise Sets Reps Legs Leg Extension 1-3 12-15 Leg Curl 1-3 12-15 Standing Hip Extension 1-3 12-15 Standing Hip Abduction 1-3 12-15 Trunk Standing Low Back Extension 1-3 10-12 Seated Abdominal Crunch 1-3 10-12 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 muscle group to failure before moving on to the next exercise. Do not neglect any muscle group. If needed, include an aerobic activity to increase your caloric expenditure and help to reduce your body fat levels to achieve a defined muscular look. Rest 30-60 seconds between 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 three seconds down and work to fatigue during each set.

DAY 1 Body Part Exercise Sets Reps Chest Bench Press 2-4 8-12 Chest Fly 2-4 8-12 Shoulders Seated Shoulder Press 2-4 8-12 Crossover Rear Delt Row 2-4 8-12 Lateral Shoulder Raise 2-4 8-12 Shoulder Shrug 2-4 8-12

DAY 2 Body Part Exercise Sets Reps Back Seated Lat Row 2-4 8-12 Seated Lat Pulldowns 2-4 8-12 Arms Biceps Curl 2-4 8-12 Reverse Curl 2-4 8-12 Triceps Pushdown 2-4 8-12 Triceps Extension 2-4 8-12

DAY 3 Body Part Exercise Sets Reps Legs Squat 2-4 8-12 Leg Extension 2-4 8-12 Standing Hip Extension 2-4 8-12 Leg Curl 2-4 12-15 Trunk Standing Low Back Extension 2-4 8-12 Seated Abdominal Crunch 2-4 8-12 Seated Oblique Abdominal Crunch 2-4 8-12 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 next exercise (less than 20 seconds). One circuit equals one set of each exercise. Initially, start with completing one round of Circuit 1. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add ­additional rounds of Circuit 2 as your fitness level increases. Repeat process with Circuit 3. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each rep of each exercise slowly and with perfect technique. Count three seconds up and three seconds down.

Circuit 1 Body Part Exercise Reps Chest Bench Press 8–12 Legs Squat 8–12 Back Seated Lat Row 8–12 Legs Leg Curl 8–12 Trunk Seated Abdominal Crunch 8–12

Circuit 2 Body Part Exercise Reps Shoulders Seated Shoulder Press 8–12 Legs Leg Extensions 8–12 Back Seated Lat Pulldowns 8–12 Trunk Standing Low Back Extension 8–12 Arms Biceps Curl 8–12

Circuit 3 Body Part Exercise Reps Shoulders Crossover Rear Delt Rows 8–12 Arms Triceps Pushdown 8–12 Legs Leg Curl 8–12 Trunk Seated Oblique Crunch 8–12 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. Then add an additional round of the same circuit. Once you reach three rounds of Circuit 1, add one round of Circuit 2. Add additional rounds of Circuit 2 as your fitness level increases. Do not let your heart rate exceed 220 minus your resting heart rate. Perform each 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.

Circuit 1 Body Part Exercise Reps Chest Bench Press 8-12 Aerobic Exercise 30–60 Seconds Legs Squat 8-12 Aerobic Exercise 30–60 Seconds Back Seated Lat Rows 8-12 Aerobic Exercise 30–60 Seconds Legs Leg Curl 8-12 Aerobic Exercise 30–60 Seconds Trunk Seated Abdominal Crunch 8-12 Aerobic Exercise 30–60 Seconds

Circuit 2 Body Part Exercise Reps Shoulders Seated Shoulder Press 8-12 Aerobic Exercise 30–60 Seconds Legs Leg Extension 8-12 Aerobic Exercise 30–60 Seconds Back Seated Lat Pulldowns 8-12 Aerobic Exercise 30–60 Seconds Trunk Standing Low Back Extension 8-12 Aerobic Exercise 30–60 Seconds Arms Biceps Curl 8-12 16

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 have progressed from the advanced general conditioning routine and only after you have perfected your exercise techniques. Work each set to near exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs and decrease your reps to 5. Rest 60–120 seconds between 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 two seconds up and four seconds down and work to fatigue during each set.

Day 1 Body Part Exercise Sets Reps Chest Bench Press 2-4 5-8 Chest Fly 2-4 5-8 Shoulders Seated Shoulder Press 2-4 5-8 Crossover Rear Delt Rows 2-4 5-8 Shoulder Shrug 2-4 5-8

Day 2 Body Part Exercise Sets Reps Back Seated Lat Row 2-4 5-8 Seated Lat Pulldowns 2-4 5-8 Arms Biceps Curl 2-4 5-8 Reverse Curl 2-4 5-8 Triceps Pushdown 2-4 5-8 Triceps Extension 2-4 5-8

Day 3 Body Part Exercise Sets Reps Legs Squat 2-4 5-8 Leg Extension 2-4 5-8 Leg Curl 2-4 5-8 Standing Hip Extension 2-4 5-8 Trunk Standing Low Back Extension 2-4 5-8 Seated Abdominal Crunch 2-4 5-8 XTREME®2 Chest Exercises Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips in both • Slowly press your hands forward, • Maintain a 90° angle between upper hands. straightening your arms while arms and torso throughout motion. • Bend your elbows until hands moving your hands together. Do • Keep chest muscles tightened. Limit and are at chest level. Rotate upper not lock elbows. control your range of motion. arms away from torso, elbows • Return to start position, keeping • Keep knees bent, feet on Platform, head out, palms forward. your wrists at shoulder width and back against Seat Back Pad. • Line up arms with cables in line with the cables. • Keep elbows in front of shoulders. keeping your wrists straight. • Keep shoulder blades pinched together • Raise chest, pinch shoulder and maintain good spinal alignment. blades together, and maintain a slight, comfortable arch in your lower back.

Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips START ACTION • Maintain a 60-90° angle between upper • Grasp Hand Grips in both • Slowly press your arms forward arms and torso during exercise. hands. and upward, straightening arms and moving your hands together. • Keep chest muscles tightened. Limit and • Open your arms into a wide, control your range of motion. elbow bent position, keeping • Rotate your wrists and forearms elbows and forearms below chest upward, making sure that your • Keep knees bent, feet on Platform, head level, palms forward. arms are directly “in line” with back against Seat Back Pad. • Raise chest, pinch shoulder the cables. • To improve your pectoralis involvement, blades together, and maintain a • Slowly return to start position. keep your shoulder blades pinched slight, comfortable arch in your together throughout upward and lower back. downward movements. XTREME®2 Chest Exercises Decline Bench Press—Shoulder Horizontal Adduction (and elbow extension)

Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips START ACTION • Maintain a 90° angle between your upper • Grasp Hand Grips in • Slowly straighten your arms and torso at the start of the motion, both hands. elbows, keeping upper arms and slightly less than 90° at the finish. • Cables travel beneath arms, at a 90° angle from your forearms aligned with cables. torso. Forearms should be 5- • Keep knees bent, feet on Platform, head 6" lower than when in the back against Seat Back Pad. • Bend your elbows, keeping your forearms at least 10° lower than standard Bench Press position. • Do not let your elbows travel behind Do not lock your elbows. your shoulders. when in the “standard” Bench Press start position. • Slowly return to the start • Keep shoulder blades pinched together position, keeping your wrists and maintain good spinal alignment. • Raise chest, pinch shoulder blades together, and maintain a steady and your movements comfortable arch in lower back. slow and controlled.

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

Muscles worked: START FINISH Pectoralis Major; Deltoids; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips START ACTION • Maintain a 90° angle between your upper • Grasp Hand Grips in • Slowly straighten your elbows, arms and torso at the start of the motion, both hands. keeping upper arms at a 90° and slightly less than 90° at the finish. • Cables travel over arms, forearms angle from your torso. • Keep knees bent, feet on Platform, head aligned with cables. Forearms should be 5-6" back against Seat Back Pad. • Bend your elbows, keeping your higher than when in the forearms at least 10° higher than standard Bench Press position. • Do not let your elbows travel behind Do not lock your elbows. your shoulders. when in the “standard” Bench Press start position. • Slowly return to the start • Keep shoulder blades pinched together position, keeping your wrists and maintain good spinal alignment. • Raise chest, pinch shoulder blades together, and maintain a steady and your movements comfortable arch in lower back. slow and controlled. XTREME®2 Chest Exercises Decline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Position Leg Extension: Removed Success Tips START ACTION • Maintain a 60-90° angle between upper • Grasp Hand Grips in • Slowly press your arms forward arms and torso during exercise. both hands. and downward, straightening • Open your arms into a wide, arms and moving your hands • Keep chest muscles tightened. Limit and together. Hands should be 5-6" control your range of motion. “embrace” position, elbows slightly bent. Press your forearms lower than standard Chest Fly • Keep knees bent, feet on Platform, head downward. At full extension, Finish position. back against Seat Back Pad. hands should be level with your • Rotate your wrists and forearms • To improve your pectoralis involvement, hips, palms facing forward. upward. pinch your shoulder blades together • Do not lock your elbows. • Return to start position, slowly throughout movement. • Raise chest, pinch shoulder bringing your arms in front of blades together, and maintain a you, just below chest level. slight, comfortable arch in your lower back.

Incline Chest Fly—Shoulder Horizontal Adduction (elbow stabilized)

Muscles worked: START FINISH Pectoralis Major; Anterior Deltoid Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed Success Tips START ACTION • Grasp Hand Grips in • Open your arms into a wide, • Maintain a 60-90° angle between upper both hands. “embrace” position, elbows arms and torso during exercise. • Press your arms forward and slightly bent. Press your forearms • Keep chest muscles tightened. Limit and upward, straightening arms ans upward. At full extension, your control your range of motion. moving your hands together. elbows should be level with your • Keep knees bent, feet on Platform, head Hands should be 5–6" higher ears, palms facing forward. back against Seat Back Pad. than the standard Chest Fly • Rotate your wrists and • To improve your pectoralis involvement, start position.. forearms upward. pinch your shoulder blades together • Do not lock your elbows. • Return to Start position, slowly throughout movement. • Raise chest, pinch shoulder bringing your arms in front of blades together, and maintain a you, just below chest level. slight, comfortable arch in your lower back. XTREME®2 Shoulder Exercises Crossover Rear Delt Rows—Elbow Flexion

Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed Success Tips START ACTION • Cross your arms in front of you • Allowing your arms to bend • Maintain a 90° angle between your upper and grasp the Hand Grips (right as you go, move your elbows arms and torso during motion. Grip in left hand and vice versa), outward and backward. • Lift your chest, keep your knees bent and palms facing toward the floor, • Keep your forearms pointing in feet on Standing Platform. arms nearly straight. the direction of the cables. • To work one arm at a time, place non- • Bend slightly from hips and • Slowly return to the start working hand on Seat Back Pad to raise your arms until they are in position. Do not relax the stabilize. front of your body at a 90° angle tension in your shoulder muscles. • Keep shoulder blades pinched together to your torso. and maintain good spinal alignment.

Crossover High Rear Delt Rows—Elbow Flexion

Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Front Lat Cross Bar Leg Extension: Removed Success Tips START ACTION • Cross your arms in front of you • Allowing your arms to bend • Maintain a 90° angle between your upper and grasp the Hand Grips (right as you go, move your elbows arms and torso during motion. Grip in left hand and vice versa), outward and backward. • Keep shoulder blades pinched together, palms facing toward the floor, • Keep your forearms pointing in good spinal alignment and your chest arms nearly straight. the direction of the cables. lifted throughout exercise. • Stand up straight and then lean • Move until your elbows are • Lift your chest, keep your knees bent and back slightly from hips. slightly behind your shoulders. feet on Standing Platform. • Slowly return to the start position. Do not relax the tension in your shoulder muscles. XTREME®2 Shoulder Exercises Reverse Fly—Shoulder Horizontal Abduction (elbows stabilized in slight flexion)

Muscles worked: START FINISH Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, palms • Maintaining the bend in your facing floor, arms nearly straight. arms, move your elbows outward • Do not lose spinal alignment—keep your • Stand up straight and bend and backward. chest lifted. slightly forward from the hips • When your elbows are slightly • Lift your chest, keep your knees bent and until arms/cables are in front of behind your shoulders, slowly feet on Standing Platform. body at a 90˚ angle from torso. return to the start position, • Keep your spine aligned and a slight arch keeping your rear shoulder in your lower back. muscles tightened throughout • Maintain a 90° angle between upper movement. arms and torso throughout exercise.

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

Muscles worked: START FINISH Rear Deltoids; Middle Deltoids; Trapezius; Rhomboids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Cross your arms in front of your • Maintaining the bend in your body and grasp the Hand Grips, arms, move your elbows outward • Do not lose spinal alignment—keep your right Grip in left hand and vice and backward, crossing the cables chest lifted. versa, with your palms facing the as your arms move back. • Lift your chest, keep your knees bent and floor and arms nearly straight. • When your elbows are slightly feet on Standing Platform. • Stand up straight and bend behind your shoulders, slowly • Keep your spine aligned and a slight arch slightly forward from the hips return to the start position, in your lower back. until arms/cables are in front of keeping your rear shoulder • Maintain a 90° angle between upper body at a 90˚ angle from torso. muscles tightened throughout arms and torso throughout exercise. movement. XTREME®2 Shoulder Exercises Seated Shoulder Press—Shoulder Adduction (and elbow extension)

Muscles worked: START FINISH Front Deltoids; Upper Trapezius; Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp Hand Grips, palms facing • Straighten your arms slowly over • Lift your chest, keep your knees bent and away from the Power Rod® unit. your head, focusing on moving feet on Standing Platform. • your elbows up and inward Raise the Hand Grips to toward your ears. • Do not increase the arch in your lower shoulder level, keeping your back as you raise your arms, but keep palms facing forward. • Slowly return to the start your spine steady and tight. position, keeping tension in your • Keep abdominals tight and maintain front shoulder muscles. good spinal alignment.

Front Shoulder Raise—Shoulder Flexion (elbow stabilized)

Muscles worked: START FINISH Front and Middle Deltoids Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame—Wide Pulleys Leg Extension: Removed Success Tips START ACTION • Keep abdominals tight and maintain • Grasp the Hand Grips, • Keeping your arms straight, good spinal alignment. palms facing back toward the move them forward, leading Power Rod® unit, arms straight with your forearms, until arms • Lift your chest, keep your knees bent and at your sides. are extended in front of you at feet on Standing Platform. shoulder height. • Do not increase the arch in your lower • Arms may be moved alternately back as you raise your arms. You may or together. wish to lean your lower back against the Seat Back Pad. • Slowly return to the start position with your upper arms next to your torso. XTREME®2 Shoulder Exercises Shoulder Extension—(elbows stabilized)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Del- toid; Middle Trapezius; Rhomboids; Triceps Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION • Grasp the Hand Grips, palms • Initiate movement by pinching Success Tips facing down, arms straight and at shoulder blades together. • Keep your chest lifted, knees bent and an approximately 45° angle from • Continue movement by moving feet braced against the Standing Platform. your torso. your hands in an arc downward, • Keep your lats tightened throughout the • Tighten your trunk muscles along your sides, until hands are motion. to stabilize your spine while level with hips. • Keep abdominals tight and maintain maintaining a slight arch in the • With controlled movement, good spinal alignment. lower back. slowly return to the start • Release your shoulder blades at the position. end of each rep and initiate new rep by retracting your shoulder blades.

Shoulder Shrug—Scapular Elevation

Muscles worked: START FINISH Upper Trapezius Position: Standing, facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips START ACTION • Keep abdominals tight and maintain • Reach down and grasp the Hand • Slowly raise your shoulders good spinal alignment. Grips, palms facing each other. towards the back of your head, keeping your neck and head still. • Do not bend your neck or slouch during • Let your arms hang at your sides. this exercise. • Slowly reverse the motion back to the start position, keeping • Raise shoulders evenly. your upper trapezius muscles • For variation, try this exercise bent tight throughout the motion. forward slightly from the hips. XTREME®2 Shoulder Exercises Scapular Protraction—(elbows stabilized)

Muscles worked: START FINISH Serratus Anteriors Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Reach behind your body, grasp • Keeping your arms straight and • Lift your chest, keep your knees bent and the Hand Grips and straighten in line with the cables, slowly feet on Standing Platform. your arms in front of you at a 90° move your shoulder blades angle from torso. forward, away from the Seat • You may wish to lean your head against the Seat Back Pad. • Keep your arms in line with the Back Pad. Slowly bring your • Keep your spine aligned and a slight arch cables, palms facing down and hands together using only your in your lower back. wrists straight. shoulder muscles. • Maintain a 90° angle between upper arms • Slowly return to the start and torso throughout exercise. position, keeping tension in your shoulder blades. • Do not slouch forward or use your arm muscles to assist this motion. Keep this • Movement is very subtle and motion only in the shoulder blades. occurs only in shoulder blades.

Scapular Depression

Muscles worked: START FINISH Lower Trapezius Position: Seated—facing outward Accessory: Hand Grips Pulleys: Front Lat Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips and raise • Keeping your arms straight, slide • Do not lose spinal alignment—keep your your arms above your head, your shoulder blades downward, chest lifted and head against the Seat palms facing outward, arms toward your hips. Back Pad. nearly straight. • When your shoulder blades have • Lift your chest, keep your knees bent and • Tighten your trunk muscles fully depressed, slowly return to feet on Standing Platform. to stabilize your spine while the start position. maintaining a slight arch in your • Movement is very subtle and lower back. occurs only in shoulder blades. XTREME®2 Shoulder Exercises Lateral Shoulder Raise—Shoulder Abduction (elbows stabilized)

Muscles worked: START FINISH Middle Deltoids; Supraspinatus; Upper Trapezius Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed START ACTION • Grasp the Hand Grips, palms • Raise your arms directly out to Success Tips facing each other. the sides, nearly to shoulder level. • You may need to use the Squat Straps for this exercise. • Let your arms hang at your sides, • Keep the side of your arm/elbow directly in line with the cables. facing out and up throughout the • Elevate your shoulders slightly toward the movement. back of your head. • Keep your chest lifted, and a slight arch in your lower back. • With controlled movement, • Maintain good spinal alignment and bend slowly return to the start forward slightly from the hip. position. • 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.

Seated Forearm Lateral Shoulder Raise—Elbows stabilized

Muscles worked: START FINISH Middle Deltoids; Upper Trapezius; Supraspinatus Position: Seated—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame—Narrow Pulleys Leg Extension: Removed START ACTION • Open the Hand Grip webbing • Raise your arms directly out Success Tips and slide the Grips over your to the sides, nearly to shoulder • Raise your chest and keep your shoulder forearms until they are cradled level. blades pinched together. in your elbows. • Keep the side of your forearms/ • Elevate your shoulders slightly toward • Let your upper arms hang elbows facing out and up the back of your head. directly in line with the cables. throughout the movement. • Maintain good spinal alignment and Bend your elbows 90˚. • Slowly bring your arms bend forward slightly from the hip. • Sit up straight and bend slightly back to the start position without • Do not swing your arms upward or move forward from the hips until relaxing. your trunk during this exercise. arms/cables are in front of body at a 90˚ angle from torso. • Lift your chest, keep your knees bent and feet on Standing Platform. XTREME®2 Shoulder Exercises Shoulder Rotator Cuff—Internal Rotation

Muscles worked: START FINISH Subscapularis Position: Standing—facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grip nearest you • Rotate your forearm toward your in the hand closest to the Power abdomen, keeping your elbow at • Lift your chest, keep your knees bent and Rod® unit, and draw your upper your side throughout motion. feet on Standing Platform. • Keep your spine aligned and a slight arch arm into your torso. Keep your • Slowly return to the start in your lower back. elbow bent and your forearm at a position, maintaining slow, 90° angle from your torso. • Maintain a 90° angle between forearms controlled motion. and torso throughout exercise. • Give yourself enough distance to eliminate slack in the cable. • Do not rotate the spine to get additional range of motion. • Use a light resistance.—this is not a powerful movement.

Shoulder Rotator Cuff—External Rotation

Muscles worked: START FINISH Infraspinatus; Teres Minor Position: Standing—facing left or right Accessory: Hand Grips Pulleys: Center Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grip nearest • Rotate your forearm away from • Lift your chest, keep your knees bent and you in the hand farthest from your abdomen, keeping your feet on Standing Platform. the Power Rod® unit, and draw elbow at your side throughout • Keep your spine aligned and a slight arch your upper arm into your torso. motion. in your lower back. Keep your elbow bent and your • Slowly return to the start • Maintain a 90° angle between forearms forearm at a 90° angle from your position, maintaining slow, and torso throughout exercise. torso. controlled motion. • Do not rotate the spine to get additional • Give yourself enough distance to range of motion. eliminate slack in the cable. • Use a light resistance.—this is not a powerful movement. XTREME®2 Shoulder Exercises Crossover Seated Rear Delt Rows—Elbow Flexion

Muscles worked: START FINISH Anterior and Middle Deltoids Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips START ACTION • Cross your arms in front of you • Allowing your arms to bend • Maintain a 90° angle between your upper and grasp the Hand Grips (right as you go, move your elbows arms and torso during motion. Grip in left hand and vice versa), outward and backward until • Keep knees bent and feet braced against palms facing toward the floor. elbows are parallel with your the Standing Platform. • Brace your heels against the end shoulders. • Do not bend your torso forward. of the Standing Platform. • Keep your forearms pointing in • Keep shoulder blades pinched together • the direction of the cables. and maintain good spinal alignment. Lean back slightly and straighten your arms. • Slowly return to the start position. Do not relax the tension • Raise your arms until they in your shoulder muscles. are in front of your body at approximately a 90° angle to your torso.

Scapular Retraction

Muscles worked: START FINISH Middle Trapezius; Rhomboids Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips START ACTION • Grasp the Hand Grips, palms • Keeping your arms straight, • Do not lose spinal alignment—keep your facing each other. slowly pinch your shoulder chest lifted. • Brace your heels against the end blades together. • Keep knees bent and feet braced against of the Standing Platform. • When shoulder blades are fully the Standing Platform. retracted, slowly return to the • Do not bend your torso forward. start position. • Do not use your arm muscles for this movement. XTREME®2 Back Exercises Good Morning

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar with your • Initiate the movement by palms facing downward. pushing your hips forward. • Keep your chest lifted, spine aligned, abs tight and your back flat with no arch. • Keep your legs bent slightly. • Slowly move your trunk until you are in the standing position. • Lift with your legs, not lower back or • Bend over, approximately 90˚ from your hips (not your waist) Back should be tightened when arms. reaching upright position • Use a light resistance for this movement. • Slowly return to the start • Lift your head, keep your knees bent and position without relaxing tension feet on Standing Platform. in your legs.

Standing Low Back Extension—(with hip extension)

Muscles worked: START FINISH Lower Trapezius; Erector Spinae; Gluteus Maximus Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION • Open the webbing on the Hand • Keeping your chest lifted, move Success Tips Grips and slide them over your your entire torso upwards into • Lift your chest, keep your knees bent forearms, tightening near your a straight standing position by and feet on Standing Platform. Pinch elbows. pivoting at the hips. shoulder blades together. • Bend your knees comfortably, • Slowly return to the start • Keep your spine aligned, abs tight and a arms crossed in front of chest. position without slouching or slight arch in your lower back. Pull the Hand Grips tightly into changing spinal alignment. • Move from the hips only—do not bend your chest. from waist. • Pinch shoulder blades together and lean forward from the hips, at least 45˚, letting the tension out of the Cables. XTREME®2 Back Exercises Bent Rear Delt Row

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION • Pivot forward from your hips, • Initiate movement by pulling Success Tips knees bent, spinal muscles tight. your elbows back as you bring • Lift your chest, keep your knees bent and • Grasp the Hand Grips, palms the Hand Grips upward to a feet on Standing Platform. facing backward. Keep hands point below your chest. Keep • Do not bend your neck forwards or shoulder-width apart. hands shoulder-width apart. backwards during motion. • Let your arms hang in the • Slowly return to start position, • Keep your spine aligned, abs tight and direction of the pulleys—do not keeping your knees bent and a slight arch in your lower back. Do not lock your elbows. your back flat. slouch.

Crossover Bent Rear Delt Row

Muscles worked: START FINISH Anterior and Middle Deltoids Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed Success Tips START ACTION • Pivot forward from your hips, • Initiate movement by pulling • Lift your chest, keep your knees bent and knees bent, spinal muscles tight. your elbows back as you bring feet on Standing Platform. • Cross your arms, reach down the Hand Grips upward and • Do not bend your neck forwards or cross them over your chest. backwards during motion. and grasp the Hand Grips (right Grip in left hand and vice versa), Keep your crossed hands • Keep your spine aligned, abs tight and palms facing backward. Keep shoulder-width apart. a slight arch in your lower back. Do not hands shoulder-width apart. • Slowly return to start position, slouch. • Let your arms hang in the keeping your knees bent and • Keep the lats tightened throughout the direction of the pulleys—do not your back flat. entire motion. lock elbow. XTREME®2 Back Exercises Seated Wide Lat Pulldowns—Shoulder Adduction (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids Position: Seated—Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bars Leg Extension: Removed START ACTION Success Tips • Grasp the Lat Pulldown Bar at • Initiate the movement by pulling a comfortable, wide grip, then your shoulder blades downward • Lift your chest, keep your knees bent and sit, with your arms extending and together, drawing your feet on Standing Platform. upward. elbows down toward your hips • Do not bend your neck forwards or • You may position your thighs and then inward into your trunk. backwards during motion. directly beneath the pulleys, but • The Lat Pulldown Bar may not • Keep your spine aligned, abs tight and lean back slightly from hips. touch your chest. a slight arch in your lower back. Do not • Forearms should stay in line with slouch. the direction of the cables. • If you can’t complete motion with hands • Slowly return to the start wide, bring your hands closer together. position, without relaxing the tension in your shoulders.

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

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp the Lat Pulldown Bar, • Initiate the movement by pulling keeping your hands next to each your shoulder blades downward • Lift your chest, keep your knees bent and other, and then sit, with your and together, drawing your feet on Standing Platform. arms extending upward, muscles elbows down toward your hips • Do not bend your neck forwards or relaxed and ready. and then inward into your trunk. backwards during motion. • You may position your thighs • The Lat Pulldown Bar may not • Keep your spine aligned, abs tight and directly beneath the pulleys, but touch your chest. a slight arch in your lower back. Do not lean back slightly from hips. slouch. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders. XTREME®2 Back Exercises Narrow Lat Pulldowns with Hand Grips—Shoulder Extension (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips in both • Initiate the movement by pulling hands, as if they are one, larger your shoulder blades downward • Lift your chest, keep your knees bent and Grip. Keep your palms facing and together, drawing your feet on Standing Platform. each other throughout exercise. elbows down toward your hips • Do not bend your neck forwards or • Sit, arms extending upward, and then inward into your trunk. backwards during motion. muscles relaxed and ready. • The Hand Grips may not touch • Keep your spine aligned, abs tight and • You may position your thighs your chest. a slight arch in your lower back. Do not directly beneath the pulleys, but • Forearms should stay in line with slouch lean back slightly from hips. the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders.

Reverse Grip Pulldowns—Shoulder Extension (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips with an • Initiate the movement by pulling underhand grip (palms toward your shoulder blades downward • Lift your chest, keep your knees bent and your face). Keep your palms and together, drawing your feet on Standing Platform. facing outward throughout the elbows down toward your hips • Do not bend your neck forwards or exercise. Hands should be a and then inward into your trunk. backwards during motion. comfortable distance apart. • Shoulders should be fully • Keep your spine aligned, abs tight and a • Sit, arms extending upward, depressed at end of movement. slight arch in your lower back. muscles relaxed and ready. Do not slouch. • Forearms should stay in line with • You may position your thighs the direction of the cables. directly beneath the pulleys, but • Slowly return to the start lean back slightly from hips. position, without relaxing the tension in your shoulders. XTREME®2 Back Exercises Crossover Wide Pulldowns—Shoulder Extension (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Pectoralis Major; Triceps Position: Seated—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Wide Pulleys Leg Extension: Removed START ACTION Success Tips • Cross your arms and grasp the • Initiate the movement by pulling Hand Grips (right Grip in left your shoulder blades downward • Lift your chest, keep your knees bent and hand and vice versa). and together, drawing your feet on Standing Platform. Keep lats elbows down toward your hips tightened. • Sit, arms extending upward, muscles relaxed and ready. and then inward into your trunk. • Do not bend your neck forwards or • At end of motion, shoulders backwards during motion. • You may position your thighs directly beneath the pulleys, but should be fully depressed. • Keep your spine aligned, abs tight and lean back slightly from hips. • Forearms should stay in line with a slight arch in your lower back. Do not the direction of the cables. slouch. • Slowly return to the start • Do not lean backward as you pull. position, without relaxing the tension in your shoulders.

Crossover Narrow Pulldowns—Shoulder Extension (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Cross your arms and grasp the • Initiate the movement by pulling Hand Grips (right Grip in left your shoulder blades downward • Lift your chest, keep your knees bent and hand and vice versa). and together, drawing your feet on Standing Platform. • Sit, arms extending upward, elbows down toward your hips • Do not bend your neck forwards or and then inward into your trunk. backwards during motion. muscles relaxed and ready. • You may position your thighs • At end of motion, shoulders • Keep your spine aligned, abs tight and a should be fully depressed. slight arch in your lower back. directly beneath the pulleys, but Do not slouch. lean back slightly from hips. • Forearms should stay in line with the direction of the cables. • Slowly return to the start position, without relaxing the tension in your shoulders. XTREME®2 Back Exercises Pulldowns—Shoulder Adduction (with elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp the Lat Pulldown Bar • Initiate movement by pulling with an overhanded grip (palms shoulder blades together while • Lift your chest, keep your knees bent and facing the floor), at the grip simultaneously drawing elbows feet on Standing Platform. width determined by following down and inward. • To determine the appropriate grip width the directions in the Success • The Lat Pulldown Bar may not for you, hold your arms straight out to Tips. touch your chest. At the end of your sides at shoulder height. Bend your • Keep your arms extended and the motion, arms should be near elbows approximately 90°. Hands should muscles relaxed and ready. your sides, shoulder blades fully be no wider apart than your elbows. depressed. • Keep your spine aligned, abs tight and a • Keep forearms in line with slight arch in your lower back. the Cables. • Slowly return to start position.

Stiff-Arm Pulldown—Shoulder Extension (elbow stabilized)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Del- toids; Lower Trapezius; Biceps Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION • Grasp the Lat Pulldown Bar with • Initiate the movement by Success Tips your palms facing down. lowering your shoulder • Keep your lats tightened throughout the • Step back slightly, making sure blades, bringing them down entire motion. that there is enough movement and together. • Keep your chest lifted and maintain in the cable to complete your • Keep your arms straight, moving spinal alignment, keeping a very slight sfull range of motion with your hands downward in an arc arch in your lower back. this exercise. and slowly in toward your thighs. • Release your shoulder blades at the end • Bend slightly from hips, lift • Slowly return to the start of each rep. Initiate each new rep by chest and tighten your abs to position without relaxing depressing your shoulder blades. stabilize spine. muscle tension. • Keep your elbows nearly straight (do not lock elbows) throughout exercise. XTREME®2 Back Exercises Standing Shoulder Pullover with Hand Grips—Elbow Stabilized

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, palms • Initiate the movement by pulling facing down, keeping hands your shoulder blades downwards • Lift your chest, keep your knees bent and shoulder-width apart. and tightening your lats. feet on Standing Platform. • Keep your lats tightened throughout • Tighten your abdominals • Pull your arms in an arc into entire motion. to stabilize your spine while your sides, keeping them as maintaining a slight arch in your steady as possible and using slow, • Keep your spine aligned, abs tight and a lower back. controlled movement. slight arch in your lower back. • Slowly return to the start • Release your shoulder blades at the end position, allowing your arms and of each rep. Initiate each new rep by shoulder blades to relax without depressing your shoulder blades. losing readiness.

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

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps; Triceps Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Cross your arms and grasp the • Initiate the movement by • Keep knees bent and feet braced against Hand Grips (right Grip in left pinching your shoulder the Standing Platform. hand and vice versa), palms blades together. facing each other. • Do not bend your torso forward. • Pull your upper arms downward • Keep your spine as erect and backward, brushing past the • Keep your chest lifted and maintain as possible. sides of the body while keeping spinal alignment. • Place your heels on the edge of your forearms pointing in the • Release your shoulder blades at the end the Standing Platform and bend direction of the cable. of each rep. Initiate each new rep by your knees comfortably. • Slowly return to the pinching your shoulder blades. start position. XTREME®2 Back Exercises Seated Lat Rows—Shoulder Extension (and elbow flexion)

Muscles worked: START FINISH Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps Position: Seated on the floor—facing machine Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, palms • Initiate the movement by facing each other. pinching your shoulder • Keep knees bent and feet braced against blades together. the Standing Platform. • Keep your spine as erect as possible. • Pull your upper arms downward • Do not bend your torso forward. • Place your heels on the edge of and backward, brushing past the • Keep your chest lifted and maintain the Standing Platform and bend sides of the body while keeping spinal alignment. your knees comfortably. your forearms pointing in the • Release your shoulder blades at the end direction of the cable. of each rep. Initiate each new rep by • Slowly return to the pinching your shoulder blades start position.

Reverse Grip Pulldown with Lat Bar

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

Position: Seated—Facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar

Leg Extension: START ACTION Removed • Grasp the Lat Pulldown Bar, • Initiate the movement by pulling Success Tips keeping your hands next to each your shoulder blades downward other with an underhand grip, and together, drawing your • Lift your chest, keep your knees bent and and then sit, with your arms elbows down toward your hips feet on Standing Platform. extending upward, muscles and then inward into your trunk. • Do not bend your neck forwards or relaxed and ready. • The Lat Pulldown Bar may not backwards during motion. • You may position your thighs touch your chest. • Keep your spine aligned, abs tight and directly beneath the pulleys, but • Forearms should stay in line with a slight arch in your lower back. Do not lean back slightly from hips. the direction of the cables. slouch. • Slowly return to the start position, without relaxing the tension in your shoulders. XTREME®2 Arm Exercises Triceps Pushdown with Hand Grips—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips START ACTION • Keep your upper arms motionless and • Grasp one or both of the Hand • Keeping your forearms and your wrists straight. Grips, palms facing the floor. wrists stationary, straighten your elbows, bringing your hands • Keep your chest lifted and maintain • Keep hands and elbows approximately shoulder-width down to your thighs, palms spinal alignment, keeping a very slight facing out. arch in your lower back. apart. Bend your elbows until hands are near shoulders. • Stop the motion before your • Tighten the triceps throughout the elbows are completely straight, exercise, using controlled motion. • Bend slightly from your hips but maintain a stabilized spine. and then reverse, slowly • Keep your knees bent and feet on returning to the start position Standing Platform. without relaxing muscle tension.

Triceps Hammer Pushdown—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips in “Hammer” Hold (see Page 4)

Pulleys:Front Lat Cross Bar Leg Extension: Removed Success Tips • Keep your upper arms motionless and START ACTION your wrists straight. • Grasp one or both of the Hand • Keeping your forearms and • Keep your chest lifted and maintain Grips, using the “Hammer” hold, wrists stationary, straighten your spinal alignment, keeping a very slight palms facing inward. elbows, bringing your hands arch in your lower back. • Keep hands and elbows down to your thighs, palms facing out. • Tighten the triceps throughout the approximately shoulder-width exercise, using controlled motion. apart. Bend your elbows until • Stop the motion before your hands are near shoulders. elbows are completely straight, • Keep your knees bent and feet on and then reverse, slowly • Bend slightly from your hips but Standing Platform. maintain a stabilized spine. returning to the start position without relaxing muscle tension. XTREME®2 Arm Exercises Triceps Pushdown with Lat Pulldown Bar—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Lat Pulldown Bar Pulleys: Lat Cross Bar Leg Extension: Removed Success Tips START ACTION • Keep your upper arms motionless and • Grasp the Lat Pulldown Bar, • Keeping your forearms and your wrists straight. palms facing the floor. wrists stationary, straighten your elbows, bringing your hands • Keep your chest lifted and maintain • Keep hands and elbows approximately shoulder-width down to your thighs, palms spinal alignment, keeping a very slight facing out. arch in your lower back. apart. Bend your elbows until hands are near shoulders. • Stop the motion before your • Tighten the triceps throughout the elbows are completely straight, exercise, using controlled motion. • Bend slightly from your hips but maintain a stabilized spine. and then reverse, slowly • Keep your knees bent and feet on returning to the start position Standing Platform. without relaxing muscle tension.

Single Arm Pushdown—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bars Leg Extension: Removed Success Tips START ACTION • Keep your upper arms motionless and • Grasp one Hand Grip, palm • Keeping your upper arm your wrists straight. facing downward. stationary, elbow next to trunk, • Keep your chest lifted and maintain • Stand approximately 1-2 feet slowly push your arm downward spinal alignment, keeping a very slight from Lat Tower (adjust for in a gentle arc until your hand is arch in your lower back. comfort), but keeping feet on near top of the thigh. • Tighten the triceps throughout the Standing Platform. • Keeping your triceps tightened, exercise, using controlled motion. • Bring your arm in front of you, slowly reverse the arcing motion, Hand Grip at chest level. bringing the Hand Grip back to • Keep your knees bent and feet on the start position. • Bend over slightly from hips, Standing Platform. so that your shoulder is directly over your hand. XTREME®2 Arm Exercises Triceps Extension—Elbow Extension overhead

Muscles worked: START FINISH Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp one or both of the Hand • Keeping your upper arms • Keep your upper arms motionless and Grips, palms facing outward. stationary, straighten your your wrists straight. • Draw arms up until elbows elbows, bringing your hands • Keep your chest lifted and maintain are pointing forward, hands overhead, palms facing out. spinal alignment, keeping a very slight behind shoulders. • Stop your motion before your arch in your lower back. • Keep your elbows “in line” with elbows are completely straight, • Tighten the triceps throughout the the cables throughout movement and then reverse, slowly exercise, using controlled motion. and your wrists straight. returning to the start position without relaxing muscle tension. • Keep your knees bent and feet on Standing Platform.

Cross Triceps Extension—Elbow Extension

Muscles worked: START FINISH Triceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Take one hand, reach over the • Keeping your upper arm • Keep your chest lifted and maintain a opposite shoulder and grasp a stationary, slowly straighten your very slight arch in your lower back. Hand Grip. elbow, bringing your hand across • Keep knees bent and feet flat on the • Bend and lower your elbow until your body in an arcing motion Standing Platform. your hand is in front of your across your chest. • Keep your upper arms motionless and chest, palm facing the floor and • Stop the motion when your your wrists straight. using a Hammer Grip. arm is straight (don’t lock your • Tighten the triceps throughout the • Spread your back and shoulders elbow) and then slowly reverse exercise, using controlled motion into the Seat Back Pad. the arcing motion, bringing your throughout the exercise. • Use your free hand to grasp the hand back to the start position. back of the active arm near the elbow to stabilize it. XTREME®2 Arm Exercises Hammer Triceps Extension

Muscles worked: START FINISH Triceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp one or both of the Hand • Keeping your upper arms • Keep your upper arms motionless and Grips using the “Hammer” grip. stationary, straighten your your wrists straight. Keep your palms facing each elbows, bringing your hands • Keep your chest lifted and maintain other. overhead, palms facing each spinal alignment, keeping a very slight • Draw arms up until elbows are other. arch in your lower back. pointing forward, hands behind • Stop the motion before your • Tighten the triceps throughout the shoulders. elbows are completely straight, exercise, using controlled motion. • Keep your elbows “in line” with and then reverse, slowly the cables throughout movement returning to the start position • Keep your knees bent and feet on without relaxing muscle tension. Standing Platform. and your wrists straight.

“Rope” Pushdown—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—Facing Power Rod® unit Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Distance yourself from the Lat • Keeping your upper arms • Keep your knees bent and feet on Tower, but keep your feet on the stationary, elbows next to Standing Platform. Standing Platform. trunk, slowly straighten your • Keep your upper arms motionless and • Cross your arms and grasp the arms downward, in a gentle your wrists straight. Hand Grip (right Grip in left arc, until hands are near tops of • Keep your chest lifted, abs tight and hand and vice versa), palms your thighs, hands and elbows maintain a slight arch in lower back. facing down. straightened and directly in line • Tighten the triceps throughout the • Bring hands toward each other, with shoulders. exercise, using controlled motion. in front of you, until they are • Keeping your triceps tightened, positioned as if grabbing a rope. slowly reverse the arcing motion • Keep your elbows bent, upper and bring the Hand Grips back arms at your sides. to the start position. XTREME®2 Arm Exercises Seated Biceps Curl—Elbow Extension (in supination)

Muscles worked: START FINISH Biceps Position: Seated—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp one or both Hand Grips, • Curl your forearms toward the • Keep knees bent, feet flat on the Standing keeping your arms at your sides, upper arms, keeping upper arms Platform forearms near your thighs. completely still. • Keep your chest lifted, shoulders pinched • Keep your spine aligned • Keeping the motion fluid, slowly together, and a very slight arch in your throughout motion. return to the start position lower back. without relaxing your biceps. • Keep your upper arms and shoulders motionless and your wrists straight. • Lay your head back against the Seat Back Pad.

Standing Biceps Curl—Elbow Flexion (in supination)

Muscles worked: START FINISH Biceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • Keeping your upper arms • Keep your knees bent and feet on Grips, palms facing forward. stationary and your elbows at Standing Platform. • Straighten, keeping your arms by your sides, slowly curl the Hand • Keep your chest lifted, abs tight and a your sides, elbows loose. Grips forward, then upward and very slight arch in your lower back. in towards your shoulders. • Keep your elbows at your sides and your • Slowly reverse the arcing motion wrists straight. bringing your hands back to the start position. XTREME®2 Arm Exercises Concentration Biceps Curl—Flexion (in supination)

Muscles worked: START FINISH Biceps Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Stand on the Platform, one side • Slowly curl your the Hand Grip • Keep your knees bent and feet on facing the Power Rod® unit. away from the Cable and then Standing Platform. • With the inside hand, grasp the upward toward your shoulder. • Keep your upper body motionless and Hand Grip closest to you. Keep your upper arm completely your wrists straight. • Keeping your back straight, bend motionless and elbow pointing • Bend from the hips, never the waist. at your hips and knees until your directly at the floor at all times. • Elbow should point to the floor at trunk is parallel to the floor. • Keeping your biceps tightened, all times. • Place your uninvolved hand on slowly reverse the curling motion your thigh to stabilize. and bring your arm back to the • Keep chest lifted, trunk muscles tight and start position. maintain a slight arch in lower back. • Keep your spine aligned throughout movement.

Hammer Biceps Curl—Elbow Flexion (in supination)

Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing—Facing Power Rod® unit Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • Keeping your upper arms • Keep your knees bent and feet on the Grips using the Hammer hold. stationary and your elbows at Standing Platform Press your upper arms into your your sides, slowly curl the Hand • Keep your chest lifted, shoulders pinched sides and bend your elbows until Grips forward, then upward and together, and a very slight arch in your they are at 90˚ angles. in towards your shoulders. lower back. • Straighten your spine, keeping • Slowly reverse the arcing motion • Keep your upper arms and shoulders your upper arms by your sides, bringing your hands back to the motionless and your wrists straight. elbows loose. start position. XTREME®2 Arm Exercises Barbell Biceps Curl—Elbow Extension

Muscles worked: START FINISH Biceps Position: Standing—Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar, palms • Slowly curl the Squat Bar • Keep your knees bent and feet on facing forward. forward and then upward toward Standing Platform. • Stand with your upper arms by your shoulders, keeping your • Keep your chest lifted, shoulders pinched your sides (not pressed tightly) elbows at your sides and your together, and a very slight arch in your and keep your elbows bent so upper arms still. lower back. that your forearms are at a 90˚ • Slowly lower the Squat Bar back • Keep your upper arms and shoulders angle to your upper arms. to the start position. motionless and your wrists straight.

Reverse Barbell Biceps Curl—Elbow Extension

Muscles worked: START FINISH Biceps Position: Standing—Facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar, palms • Slowly curl the back of your • Keep your knees bent and feet on facing downward. wrists in an arcing motion Standing Platform. • Stand with your upper arms by toward your shoulders, keeping • Keep your chest lifted, shoulders pinched your sides (not pressed tightly) your elbows at your sides and together, and a very slight arch in your and keep your elbows bent so your upper arms still. lower back. that your forearms are at a 90˚ • Slowly lower the Squat Bar back • Keep your upper arms and shoulders angle to your upper arms. to the start position. motionless and your wrists straight. XTREME®2 Arm Exercises Seated Biceps Hammer Curl—Elbow Flexion

Muscles worked: START FINISH Brachioradialis; Biceps Position: Seated—facing outward Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • Curl the Hand Grips forward, • Keep your knees bent and feet on Grips in the vertical “Hammer then upward and in towards Standing Platform. Grip” position. your shoulders. • Keep your upper body motionless, • Straighten, keeping your upper • Keep your elbows at your elbows at your sides and your wrists arms and elbows by your sides, sides and your upper arms straight. elbows loose. Forearms should completely still. • Keep your trunk muscles tight and be at a 90˚ angle to upper arms. • Slowly reverse the curling motion maintain a slight arch in lower back. and bring your arms back to start • Do not rock your upper body while position. bending your elbow.

Reverse Curl—Elbow Flexion (in pronation)

Muscles worked: START FINISH Brachialis; Brachioradialis; Biceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • Keeping your palms facing down, • Keep your knees slightly bent and feet on Grips, palms facing backward. use your forearms to slowly bend Standing Platform. • Straighten, keeping your upper your elbows, curling the Hand • Keep your upper body motionless, arms and elbows by your Grips forward, then upward and elbows at your sides and your wrists sides, elbows loose. Bend your in towards your shoulders. straight. elbows until your forearms are • Keep your elbows at your • Keep your trunk muscles tight and between 45-90˚ angles with sides and your upper arms maintain a slight arch in lower back. your upper arms. completely still. • Slowly reverse the curling motion and bring your arms back to the start position. XTREME®2 Arm Exercises Triceps Kickback

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Reach down and grasp a • Straighten your elbow, keeping • Keep your knees slightly bent and feet on Hand Grip in one hand, palm your upper arm completely still. Standing Platform. facing backward. • When arm is completely straight, • Keep your chest lifted, trunk muscles • Draw your elbow back until the slowly return to the start tightened, and a very slight arch in your forearm is at approximately a 45° position. lower back. angle from the upper arm. • Keep one hand on the Center Cross Bar to stabilize yourself throughout motion. • Keep triceps tightened throughout the exercise.

Hammer Triceps Kickback—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing Power Rod® unit Accessory: Hand Grips in “Hammer” Hold (see Page 4) Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Reach down and grasp a Hand • Straighten your elbow, keeping • Keep your knees slightly bent and feet on Grip in one hand, keeping your your upper arm completely still. Standing Platform. hand in the vertical “Hammer • When arm is completely • Keep your chest lifted, trunk muscles Grip” position. straight, slowly return to the tightened, and a very slight arch in your • Draw your elbow back until the start position. lower back. forearm is at approximately a • Keep one hand on the Center Cross Bar 45° angle from the upper arm. to stabilize yourself throughout motion. • Keep triceps tightened throughout exercise and continue to hold Hand Grip in the “Hammer” hold. XTREME®2 Arm Exercises Arm Opposition Push-Pull

Muscles worked: START FINISH Biceps; Brachialis; Brachioradialis Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Lat Cross Bar and Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, keeping • Slowly raise the Squat Cable arm • Lift your chest and keep your the one attached to the Lat while simultaneously lowering knees slightly bent and feet on Tower in an overhand grip and the Lat Cable arm, until each Standing Platform. the one attached to the Squat arm has reached full possible • For this exercise, one Hand Grip is Cable in an underhand grip. extension in opposition to each attached to a Lat Cable and one Hand • Straighten the Squat Cable arm other. Grip is attached to a Squat Cable. and bend the Lat Cable arm at a • Slowly reverse, returning to start Alternate sides to build muscle evenly. 90° angle from your upper arm. position. • Keep your upper body motionless, elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back.

Upper Body Opposition Push-Pull

Muscles worked: START FINISH Middle Deltoids; Supraspinatus; Trapezius; Biceps; Abs Position: Seated—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar and Center Cross Bar Leg Extension: Removed START ACTION • Grasp the Hand Grips, keeping • Slowly raise the Rod Cable arm Success Tips the one attached to the Lat while simultaneously lowering • Lift your chest and keep your knees bent Tower in an overhand grip and the Lat Cable arm, until each and feet on Standing Platform. the one attached to the Rod arm has reached full possible • For this exercise, one Hand Grip is Cable in an underhand grip. extension in opposition to attached to a Lat Cable and one Hand • Bend your forearms at a 90° each other. Grip is attached to a Rod Cable. Alternate angle from your upper arms, • Slowly reverse, returning to sides to build muscle evenly. which should be at 90° angles start position. • Keep your upper body motionless, from your torso. elbows at your sides and your wrists straight. • Keep your trunk muscles tight and maintain a slight arch in lower back. XTREME®2 Arm Exercises Wrist Extension

Muscles worked: START FINISH Forearms Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips, palm • Slowly curl the back of your fists • Keep your knees slightly bent and feet on facing down, keeping your backward towards your forearms. Standing Platform. elbows flared slightly to the side, • Stop when wrists are 90° • Move slowly and keep tension in the back elbows bent approximately 90°. from forearms or when you of the forearms at all times. experience discomfort. • Keep your chest lifted, trunk muscles • Slowly return to the tightened, and a very slight arch in your start position. lower back. • You may perform this exercise one arm at a time to make it easier to focus and isolate the back of your forearms, or with both arms simultaneously to save time.

Wrist Curl—with Wrist Flexion

Muscles worked: START FINISH Biceps; Forearms Position: Standing—Facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION Success Tips • Reach down and grasp the Hand • With your upper arms stationary • Keep your chest lifted, trunk muscles Grips, palms facing forward, and your elbows at your sides, tight and a very slight arch in your lower fingertips down. slowly curl your fists toward the back. • Straighten, keeping your upper front of your forearms. • Move slowly, keeping tension in the front arms and elbows by your sides, • Keeping your forearms still, of your forearms at all times. elbows loose. slowly let your fists return to the • Do not increase or decrease the bend in • Bend your elbows 90°, palms start position. your elbow during this exercise—keep all up, and maintain that position motion in the wrist. throughout the entire exercise. • Do not rock your body back and forth during wrist motion. XTREME®2 Arm Exercises Resisted Dip—Elbow Extension

Muscles worked: START FINISH Triceps Position: Standing—facing outward Accessory: Hand Grips Pulleys: Lat Cross Bar Leg Extension: Removed START ACTION Success Tips • Reach up and grasp the Hand • Straighten your arms downward, • Lift your chest, keep your knees slightly Grips, palms facing the floor, focusing on not moving your bent and feet on Standing Platform. keeping your thumbs on the elbows down or inward. • Keep your back straight and knees inside, toward your body. • Slowly reverse the motion, slightly bent. • Cable should be between your returning to the start position • Keep your abs tight throughout arms and your body. without relaxing the tension in entire motion and maintain good • Upper arms should be at a 90˚ the back shoulder muscles. spinal alignment. angle from torso. XTREME®2 Abdominal Exercises Seated (Resisted) Abdominal Crunch—Spinal Flexion

Muscles worked: START FINISH Rectus Abdominus; Obliques Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Grasp the Hand Grips in both • Tighten your abs and curl only • Lift your chest, keep your knees slightly hands, drawing them over your your torso, slowly moving your bent and feet on Standing Platform. shoulders. Rest the back of your ribs toward your hips. Move as • Do not lift your head or chin—your head fists on your chest or shoulders, far as you can without moving should follow the rib motion rather than palms facing up. your hips or neck. lead it. Maintain normal neck posture. • Lower back can start out flat or • Do not allow your lower back • Tighten your abs through the entire in a normal arch, knees and hips to lose contact with the bench exercise, rest only at the end of each set. are bent and feet should be flat during this entire exercise. • Move slowly to eliminate momentum. on the Standing Platform. • Slowly reverse the motion, • Allow exhalation up and inhalation down returning to the start position without exaggerating breathing. without relaxing your abs.

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

Muscles worked: START FINISH Rectus Abdominus; Obliques Position: Seated—facing outward Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION Success Tips • Cross one arm over the opposite • Tighten your abs on the side with • Do not lift your head or chin—your head shoulder, grasp a Hand Grip, and the active arm, focusing on the should follow the rib motion rather than rest the hand on your shoulder side of your ribs to the front of lead it. Maintain normal neck posture. or chest, palm facing down. your pelvis on that side. • Tighten your abs through the entire • Lower back can start out flat or • Slowly move diagonally, rotating exercise, rest only at the end of each set. in a normal arch, knees and hips torso away from the side holding • Move slowly to eliminate momentum. are bent and feet should be flat the Hand Grip, ribs turned • Allow exhalation up and inhalation down on the Standing Platform. toward the front of your pelvis. without exaggerating breathing. • Crunch as deeply as you can, keeping lower back on bench. • Slowly reverse to the start position without resting. XTREME®2 Abdominal Exercises Trunk Rotation

Muscles worked: START FINISH Rectus Abdominus; Obliques; Serratus Anterior Position: Standing—facing right or left Accessory: Hand Grips Pulleys: Center Cross Bar—Narrow Pulleys Leg Extension: Removed START ACTION • Stand with one side toward • Tighten your entire abdominal Success Tips the Power Rod® unit. Grasp the area and slowly rotate your rib • Keep your knees slightly bent and feet on Hand Grip closest to you with cage and arms away from the Standing Platform. both hands. Power Rod® unit 30-40°, as if you • This exercise must be performed • Raise both arms up near were rotating with a rod through correctly—failure to do so could result in shoulder level, hands extended the middle of your spine. injury. Use only low weight Rods. over the leg closest to the • Slowly reverse the motion, • Keep all motion in your torso. Power Rod® unit. returning to the start position • Move only as far as your muscles will • Keep your elbows slightly bent. without relaxing muscle tension. take you—do not use momentum to increase your range of motion. XTREME®2 Leg Exercises Leg Extension

Muscles worked: START FINISH Quadriceps Position: Seated—facing outward Accessory: None Pulleys: Squat Pulley Frame Leg Extension: Engaged START ACTION Success Tips • Put your legs over the Leg • Tighten your quads and slowly • Use slow, controlled motion—do not Extension, with your knees near straighten your legs, moving your “kick” into the extension. the pivot point and the lower feet forward then upward until • Do not let your knees rotate outward roller pads in front of your shins your legs are completely straight during the exercise. Keep kneecaps (see start image above). and your kneecaps point upward pointing up and straight forward. • Keep your thighs hip-width to the ceiling. • Sit up straight, chest lifted, abs tight and apart, knees pointing forward. • Slowly reverse the motion, a slight arch in your lower back. • Grasp the sides of the seat to returning to the start position stabilize yourself. without relaxing your quads.

Squat

Muscles worked: START FINISH All Leg Muscles; Gluteus Maximus Position: Standing—facing outward Accessory: Squat Bar with Straps Pulleys: Squat Pulley Frame Leg Extension: Removed START ACTION • Stand with your feet about • Slowly rise to a standing position, Success Tips shoulder-width apart. keeping your knees slightly bent. • Keep your chest lifted, spine aligned, abs • Squat down and place the Squat Do not lock your knees. tight and a slight arch in your lower back. Bar across your shoulders— • Slowly return to the start • Bend at the hips—do not use your waist adjust the straps to make sure position without relaxing or lower back. you have resistance from the your quadriceps. • Keep your abs tightened throughout start of the movement. • Do not allow your knees to motion and knees pointed forward. exceed a 90˚ angle. • Never step off of Standing Platform using Power Rod® resistance. XTREME®2 Leg Exercises Calf Raise—Ankle Plantarflexion (knee stabilized)

Muscles worked: START FINISH Gastrocnemius; Soleus Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Platform—Standard Pulley Leg Extension: Removed Success Tips START ACTION • Stand with your toes on the • Slowly press the balls of your feet • Keep your knees slightly bent and toes/ Standing Platform, heels hanging into the Standing Platform and balls of feet on Standing Platform. • Do not lose contact between the balls of over the edge. lift your heels upward. your feet and the Standing Platform. • Use the Hand Grips in both • Then, maintaining tension, slowly • Keep your chest lifted, spine aligned, abs hands as resistance and as a return to the start position. tight and slight arch in your lower back. balance stabilizer. • Do not lift your hips or excessively arch your back. • Do not change hip or knee position— ONLY ankle motion should be used.

Single Leg Calf Raise—Ankle Plantarflexion (knee stabilized)

Muscles worked: START FINISH Gastrocnemius; Soleus Position: Standing—facing Power Rod® unit Accessory: Hand Grips Pulleys: Squat Pulley Platform—Standard Pulley Leg Extension: Removed Success Tips START ACTION • Do not lose contact with the balls of • Stand on one foot, with your • Slowly press the ball of your foot your foot and the Standing Platform toes/balls of feet on the Standing into the Standing Platform and during motion. Platform, heels hanging over the lift your heel upward. • Keep your chest lifted, spine aligned, abs edge. • Then, maintaining tension, slowly tight and a slight arch in your lower back. • Use the Hand Grips in both return to the start position. • Do not lift your hips or excessively arch hands as resistance and as a your back. balance stabilizer. • Do not change hip or knee position— • Keep the unused leg out of ONLY ankle motion should be used. the way, do not use it to build momentum. XTREME®2 Leg Exercises Standing Hip Extension—(knee flexed)

Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips START ACTION • Secure the Hand Grip around • Initiate the movement by • Keep your knees slightly bent and the arch of your foot. Bend this tightening your glutes and slowly support foot on Standing Platform. • Keep your chest lifted, spine aligned, leg approximately 90°. pivoting your leg from your hip. abs tight and a very slight arch in your • Bend forward 30-40° from your Move your entire leg backward, lower back. hips (not your waist) and very keeping your knee steady at a 90° angle. • Do not bend from waist or lower back. slightly bend the knee of your supporting leg. • Slowly move your leg as far as • Keep your knee stabilized in the 90° you can, without allowing any angle position. • Hold onto the Seat Back Pad to stabilize yourself. movement at the waist, knee or lower back. • Slowly return to start position.

Standing Hip Extension—(knee stabilized)

Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed START ACTION Success Tips • Secure the Hand Grip around • Initiate the movement by the arch of your foot. Keep this tightening your glutes and • Keep your knees slightly bent and leg straight, but not locked at slowly pivoting your leg from support foot on Standing Platform. • Keep your chest lifted, spine aligned, the knee. your hip. Move your entire abs tight and a very slight arch in your • Bend forward 30-40° from your leg backward and then lift it lower back. hips (not your waist) and very slightly behind you. • Do not bend from waist or lower back. slightly bend the knee of your • Slowly move your leg as far as supporting leg. you can, without allowing any • Keep working leg straight or only very movement at the waist, knee or slightly bent. • Hold onto the Seat Back Pad to stabilize yourself. lower back. • Slowly return to start position. XTREME®2 Leg Exercises Standing Hip Abduction

Muscles worked: START FINISH Gluteus Medius Position: Stand—facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed START ACTION Success Tips • Secure Hand Grips over the • Slowly move the attached leg • Keep your chest lifted, spine aligned, abs ankle furthest from the Power outward, away from the Power tight and a slight arch in your lower back. Rod® unit. Keep leg straightened, Rod® unit, at a 30–45° angle, • This exercise does not burn fat from hips but keeping your hips and spine but builds strength and stability. knee loose. motionless. • Keep working leg straight or only very • Adjust your position so that • Slowly return to the start slightly bent and your hips level. there is some tension in the position without relaxing tension • Use only a small range of motion. cables at the start of this exercise. in your leg. • You may use your hand on the • Keep your hips level during Seat Back Pad or Center Cross movement. Bar to stabilize movement.

Standing Hip Adduction

Muscles worked: START FINISH Gluteus Medius; Adductor Longus Position: Stand—facing left or right Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed START ACTION Success Tips • Secure Hand Grip/Ankle Cuff • Slowly allow the attached leg to • Attach the Hand Grip to the Cables over the ankle closest to the move inward, toward the support farthest from the active ankle. Power Rod® unit. Keep leg leg (30–45˚) as you face forward, • Do not cross the attached leg in front of straightened, but knee loose. keeping your hips and spine the stabilized leg. • Adjust your position so that perfectly still. • Keep abs tight and do not lift your hips there is some tension in the • Keeping the leg still, slowly move or excessively arch your back. cables at the start of this exercise. it back into the start position. • Keep your spine straight and your hips • You may use your hand on the level—do not raise hips during motion. Seat Back Pad or Center Cross Bar to stabilize movement • Use only a small range of motion. XTREME®2 Leg Exercises Leg Kickback—Hip and Knee Extension

Muscles worked: START Piriformus; Gluteus Maximus FINISH Position: Standing—facing Power Rod® unit Accessory: Hand Grip on Arch of Foot (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed

Success Tips START ACTION • Lift your chest, keep your knees • Secure a Hand Grip to the arch • Slowly push the attached leg slightly bent and support foot on of one foot. Keep this leg bent outward, away from the Power Standing Platform. approximately 90˚. Rod® unit, straightening the knee, • Keep your spine straight and your • Stand far enough from the Power but keeping your hips and spine hips level—do not raise your hips perfectly still. during motion. Rod® unit that there is tension in the cable at the start of the • Slowly move it back into the start • Use only a small range of motion. exercise. position. • Keep your hips motionless throughout • Do not lock your this exercise. supporting knee. • Hold onto the Seat Back Pad or Center Cross Bar for added stability.

Hip Flexion—Knee Flexion

Muscles worked: START FINISH Iliopsoas; Rectus Femoris Position: Standing—facing right or left Accessory: Hand Grip on Ankle (see Page 4) Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips START ACTION • Attach the Hand Grip to the Cables • Secure a Hand Grip around • Initiate the movement by lifting farthest from the active ankle. the ankle furthest from the your knee up and in, toward • Keep your chest lifted, spine aligned, Power Rod® unit. your torso. abs tight and a very slight arch in your • Bend forward 30-40° from your • Slowly move your leg as far as lower back. hips (not your waist) and very you can, without allowing any • Do not bend from waist or lower back. slightly bend the knee of your movement at the waist, knee or supporting leg. lower back. • Allow active leg to hang in the direction of the cable throughout movement. • Slowly return to the start position without relaxing your leg muscles. XTREME®2 Leg Exercises Dead Lift

Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame—Standard Pulleys Leg Extension: Removed Success Tips START ACTION • Grasp the Squat Bar with one • Initiate the movement by • Keep your knees slightly bent and feet on hand in an overhand grip and pushing up with your legs. Standing Platform. the other in an underhand grip. • Keep your chest lifted, spine aligned, abs • Slowly move upward until you tight and your back flat with no arch. • Bend legs approximately 90˚. are in the standing position. • Lift with your legs, not lower back • Bend over, approximately 30-45˚ • Slowly return to the start or arms. from your hips (not your waist) position without relaxing tension in your legs. • Keep your abs tight throughout movement. • Keep your knees bent and your head up.

Stiff Leg Dead Lift

Muscles worked: START FINISH Gluteus Maximus Position: Standing—facing outward Accessory: Squat Bar Pulleys: Squat Pulley Frame—Standard Pulley Leg Extension: Removed START ACTION Success Tips • Grasp the Squat Bar with your • Initiate the movement by • Keep your knees slightly bent and feet on palms facing downward. pushing your hips forward. Standing Platform. • Keep your legs bent slightly. • Slowly move your trunk until • Keep your chest lifted, spine aligned, abs • Bend over, approximately 90˚ you are in the standing position. tight and your back flat with no arch. from your hips (not your waist) Glutes should be tightened when • Lift with your legs, not lower back reaching upright position or arms. • Slowly return to the start • Use a light resistance for this movement. position without relaxing tension • Keep your knees bent and your head up. in your legs.

The Bowflex® Xtreme®2 Home Gym Body Leanness Program

By Ellington Darden, Ph.D.

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 This program is scientifically designed for maximum fat loss Before starting the exercise routine, you must be familiar over six weeks. It is important that you practice every aspect with your Bowflex® XTREME®2 home gym. You should of the plan to achieve optimum results. experiment with finding the proper amount of resistance and speed to use during your workouts to remain in your target The program separates into three two-week stages. During fat-burning heart-rate zone. each stage you will exercise, control the number and quality of calories you consume, and drink plenty of ice-cold water. Body Leanness Program

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

Only your physician or health care professional Make sure you read your Bowflex® can determine if this course is appropriate for your XTREME®2 home gym Owner’s Manual particular age and condition. before attempting a workout.

If you choose to use this program, you assume all There are a few people who should not try this risks, known and unknown, inherent to exercise program: children and teenagers; pregnant women; and workout programs, diet programs, and physical women who are breast feeding; diabetics; individuals changes or injuries that may result from the use of with certain types of heart, liver, or kidney disease; such programs. and those suffering from certain types of arthritis. This list is not all-inclusive. Some people should You agree to hold Nautilus free from any and all follow the course only with their physician or health liability resulting from the program. In addition, care professional’s specific guidance. if you have not already done so, we suggest having a physician or health care professional review the Play it safe and always consult a physician or health warning for additional contraindications. care professional.

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

Eating Guidelines For Example You will be following a reduced-calorie nutrition program Daily Amount Carbohydrate Protein Fat which is divided into three two-week segments. The 60% 20% 20% program is a proven method for achieving maximum fat loss Calories over a six-week period. It consists of a carbohydrate-rich, descending-calorie eating plan and a superhydration routine. 2000 1200 400 400 1900 1140 380 380 1800 1080 360 360 1700 1020 340 340 Follow a Carbohydrate-Rich, 1600 960 320 320 Descending-Calorie Eating Plan: 1500 900 300 300 1400 840 280 280 Approximately 60 percent of your daily calories should be 1300 780 260 260 from carbohydrates. The other 40 percent will be equally 1200 720 240 240 divided between proteins and fats. The 60:20:20 ratio of 1100 660 220 220 carbohydrates, proteins, and fats is ideal for maximum fat loss. 1000 600 200 200

Keep Menus Simple and Food Substitutions to a Minimum: Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety, however, for dinner. Detailed menus and food choices are included later in this manual.

If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats. Superhydrate Your System Note: Although it is doubtful that you could ever drink too much water, a few ailments can be Drinking plenty of water is essential to the success of this negatively affected by large amounts of fluid. For program. Drinking the recommended amount of water can example, anyone with a kidney disorder or anyone seem like a challenge at first. Stick with it. Carry a large who takes diuretics, should consult a physician sports bottle or similar item with you throughout the day. or health care professional before going on the After several weeks, you will find that you actually thirst for recommended water-drinking schedule. If you have more and more water, and the amounts recommended are any doubts about the recommendations, play it easily reached. safe and check with your physician or health care professional. Superhydration aids fat loss in a number of ways. First, the kidneys are unable to function without adequate water. When they do not work to capacity some of their load is dumped onto the liver.

This diverts the liver from its primary function, which is to metabolize stored fat into usable energy. Because it’s performing the chores of the water-depleted kidneys, the liver metabolizes less fat.

Second, overeating can be averted through water intake, as water can keep the stomach feeling full and satisfied between meals.

Third, ice-cold water requires calories to warm it to core body temperature. In fact, 1 gallon of ice cold water generates 123 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.

Week 2— drink 4.5 32-oz. bottles of ice-cold water per day.

Week 3— drink 5.0 32-oz. bottles of ice-cold water per day.

Week 4— drink 5.5 32-oz. bottles of ice-cold water per day.

Week 5— drink 6.0 32-oz. bottles of ice-cold water per day.

Week 6— drink 6.5 32-oz. bottles of ice-cold water per day.

Don’t be surprised if you have to make more than a dozen trips to the restroom, especially during the first week of the program. Remember, your body is an adaptive system and it will soon accommodate the increased water consumption. The Eating Plan

The menus in the Bowflex®XTREME®2 home gym eating You’ll always have a 300-calorie breakfast, a 300-calorie lunch, plan are designed for maximum fat-loss effectiveness and and a 300-calorie dinner (women), or 500-calorie dinner nutritional value. For best results, follow them exactly. (men). With each two-week descend, only your snack calories will change: from 400 to 300 to 200 calories per day (men), or Every attempt has been made to utilize current popular brand 300 to 200 to 100 calories per day (women). For each of your names and accurate calorie counts, which are listed in the five daily meals, you’ll have at least three choices. menus. But, as you probably realize, products are sometimes changed or discontinued. If a listed item is not available in Everything has been simplified so even the most kitchen- your area, you’ll need to substitute a similar product. Become challenged man or woman can succeed. Very little cooking an informed label-reader at your supermarket. Ask questions is required. All you need to do is read the menus, select your about any products you don’t understand. Supermarket food choices, and follow the directions. It’s as simple as that. managers are usually helpful. If they don’t have an answer to your question, they will get it for you. If you find that you wish to vary from the outlined menu items, try to stay within the 60:20:20 ratio of carbohydrates, Each day you will choose a limited selection of foods for proteins, and fats. breakfast and lunch. Most people can consume the same basic breakfast and lunch for months with little modification. Variety during your evening meal, however, will make daily eating interesting and enjoyable. Additionally, the eating plan includes a mid-afternoon and late-night snack to keep your energy 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. Breakfast = 300 calories. Lunch = 300 calories. Choice of bagel, cereal or shake: Choice of one of three meals:

Bagel Sandwich 1 plain bagel, Sarah Lee® (frozen) (210) 2 slices whole wheat bread (140) 3/4 ounce light cream cheese (45) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) 1/2 cup orange juice, fresh or frozen (55) 2 ounces white meat (about 8 thin slices), Noncaloric beverage: any beverage without calories, chicken or turkey (80) caffeine or sodium, such as decaffeinated coffee or tea. 1 ounce fat-free cheese (1 1/2 slices) (50) Cereal [Optional: Add to bread 1 teaspoon Dijon mustard (0)] Noncaloric beverage 1.5 ounces (42 grams) serving equals approximately 165 calories. Choice of one: Kellogg’s® Low Fat Granola, Soup (choice of one) General Mills® Honey Nut Clusters or Healthy Choice® Hearty Chicken, 15-ounce can (260), General Mills® Basic 4 or Campbell’s® Healthy Request Hearty Vegetable 1/2 cup skim milk (45) Beef, 16-ounce can (260) 3/4 cup orange juice (82) 1/2 slice whole wheat bread (35) Noncaloric beverage Noncaloric beverage Shake (choice of one): Chef Salad Banana–Orange 2 cups lettuce, chopped (20) 1 large banana (8 3/4 inches long) (100) 2 ounces white meat, chicken or turkey (80) 1/2 cup orange juice (55) 2 ounces fat-free cheese (100) 1/2 cup skim milk (45) 4 slices tomato, chopped (28) 2 tablespoons wheat germ (66) 1 tablespoon Italian, fat-free dressing (6) 1 teaspoon safflower oil (42) 1 slice whole wheat bread (70) 2 ice cubes (optional) Noncaloric beverage Place ingredients in blender. Blend until smooth. Mid-Afternoon Snack Chocolate or Vanilla 1 packet Carnation® Instant Breakfast, Champion® Men = 200 calories for Weeks 1 & 2; 150 calories for UltraMet, or another diet shake powder that contains Weeks 3&4; 100 calories for Weeks 5 & 6. the appropriate calories (100) Women = 150 calories for Weeks 1 & 2; 100 calories for 1 cup skim milk (90) Weeks 3 & 4; 50 calories for Weeks 5 & 6. 1/2 large banana (8 3/4 inches long) (50) 1 teaspoon safflower oil (42) 1 large banana (8 3/4 inches long) (100) 1 teaspoon Carnation® Malted Milk powder (20) 1 apple (3-inch diameter) (100) 2 ice cubes (optional) 1/2 cantaloupe (5-inch diameter) (94) Place ingredients in blender. Blend until smooth. 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. Macaroni and Cheese, Weight Watchers® (260) 1/2 cup skim milk (45) Men—500 calories, Women—300 calories Noncaloric beverage Choice of one of three meals: Men add: 2 slices whole—wheat bread (140) 2 teaspoons Promise™ Ultra Vegetable Oil Spread (24) Tuna Salad Dinner 1/2 cup skim milk (45) In a large bowl, mix the following: 1 6-ounce can chunk light tuna in water (180) Broccoli & Cheddar Cheese Sauce over Baked Potato, 1 tablespoon Hellmann’s® Light, Reduced-Calorie Lean Cuisine® Lunch Express (250) Mayonnaise (50) 1/2 cup skim milk (45) 2 tablespoons sweet pickle relish (40) Noncaloric beverage 1/4 cup whole kernel corn, canned, no salt added (30) Men add: Noncaloric beverage 2 slices whole-wheat bread (140) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) Men add: 1/2 cup skim milk (45) 1/2 cup sliced white potatoes, canned (45) 2 slices whole wheat bread (140) Country Inn Roast Turkey Classic, Healthy Choice® (250) Steak Dinner 1/2 cup skim milk (45) 3 ounces lean sirloin, broiled (176) Noncaloric beverage 1/2 cup sweet peas, canned, no salt added (60) Men add: 1/2 cup beets, canned (35) 2 slices whole-wheat bread (140) 1/2 cup skim milk (45) 2 teaspoons Promise® Ultra Vegetable Oil Spread (24) Noncaloric beverage 1/2 cup skim milk (45)

Men add: 2 slices whole wheat bread (140) Late-Night Snack ® 1 teaspoon Promise Ultra Vegetable Oil Spread (12) Men—200 calories for Weeks 1 & 2; 150 calories for Weeks 1/2 cup skim milk (45) 3&4; 100 calories for Weeks 5 & 6.

Women—150 calories for Weeks 1 & 2; 100 calories for Frozen Microwave Dinner Weeks 3&4; 50 calories for Weeks 5 & 6. Choose one of five recommended meals: Mid-Afternoon Snacks on Page 59, plus the following: Glazed Chicken Dinner, Lean Cuisine® (230) 1/2 cup low-fat frozen yogurt (100) 2 cups light, microwave popcorn (100) 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) Shopping List Shopping List Quantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping.

Staples Orange juice, skim milk, whole-wheat bread, Promise® Ultra Vegetable Oil Spread, Italian fat-free dressing, Dijon mustard, safflower oil, noncaloric beverages (tea, 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, popcorn (microwave 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), sweet peas, (canned no salt added), sliced white potatoes (canned), cut beets (canned).

Dairy Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation® Instant Breakfast packets, Champion Nutrition® UltraMet Packets.

Meat, Poultry, Fish and Entrees Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean).

Canned soup: Healthy Choice® Hearty Chicken, Campbell’s® Healthy Request Hearty Vegetable Beef. Frozen microwave dinners or entrees: Lean Cuisine® Glazed Chicken Dinner, Lean Cuisine® Lasagna with Meat Sauce, Lean Cuisine® Lunch Express Broccoli & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice® Grilled Turkey Breast. Q & A Q. I often get headaches when I eat only 1000 calories a Q. I’m a middle-aged woman who gets black and blue day. What should I do? marks on my legs when I diet. Am I doing anything A. Your headaches may be caused by going longer than three hours wrong? between meals or snacks. Try spacing your meals and snacks A. I doubt you are doing anything wrong. Such black and blue where there are fewer hours between them. marks are usually the result of an increased level of estrogen Some people who are used to drinking regular coffee with circulating in your body, which weakens the walls of the caffeine notice headaches when they stop consuming coffee capillaries and causes them to break under the slightest for several days. If this is the case with you, you might want to pressure. When this happens, blood escapes and a bruise ease off the coffee more gradually. occurs. Estrogen is broken down in the liver, and so is fat. Q. I don’t like red meat. I notice that the Lean Cuisine® When you are dieting, your liver breaks down the fat, leaving Lasagna with Meat Sauce contains beef. What can I a lot more estrogen in the bloodstream. It may be helpful to substitute for it? supplement your diet with a little extra vitamin C each day to help toughen the walls of the capillaries. A. Lean Cuisine® has many other frozen dinners that you may substitute for Lasagna with Meat Sauce. Try to find one Q. I’m a 40-year-old woman with a teenage son and that contains the same calories, with approximately 15 to 20 daughter. My husband and I both want to lose 10 percent of the calories coming from fat. Some of the Lean pounds and the children would also like to lose some Cuisine® dinners actually have too little fat for my nutritional weight. Can I put the whole family on the program? requirements. A. It would be great if you could, but you cannot. Q. May I have dinner for lunch and lunch The number of calories per day is the problem. Teenagers for dinner? require significantly more calories each day than 1500, which is the highest level. Check with a registered dietician (RD) for A. Yes. appropriate recommendations. Q. I tend to get a headache when I drink Q. What happens after six weeks? How do cold water. Can I drink water without it being chilled? I continue the program if I need to lose A. Yes, but you won’t get the 123 calories or more thermogenic more weight? effect from warming the cold water to core body temperature. A. You should repeat the program for as long as it takes you Try a more gradual drinking of the cold water. You may have to reach your goal. There are, however, a few guidelines and been consuming it too quickly. modifications to apply.Repeat the eating plan exactly as before: Q. Is it possible to drink too much water? Men, go back to 1500 calories a day for two weeks. Women, go A. Certainly. To do so, however, you’d probably have to drink four back to 1200 calories a day for two weeks. Then, descend your or five times as much per day as I’m recommending. There are calories in the same manner.Keep your superhydration schedule a few ailments that can be negatively affected by large amounts at the highest level. In other words, sip 1⅝ gallons of ice-cold of fluid. If you feel you have a problem, check with your doctor water each day. before starting the program. Q. I’m pleased that I lost the fat I wanted to lose. What do I do Q. Is bottled water better than tap water? to maintain my new body weight? A. Research shows that bottled water is not always higher quality A. Once you’ve lost your excessive fat, your next task is to water than tap water. The decision to drink bottled water maintain that status. The following section shows the or not is usually one of taste. If you dislike the taste of your adjustments you need to make to your current practices. tap 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 significant difference in the taste. Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating plan. Instead of eating from 1000 to 1500 calories a day, you’ll be consuming from 1600 to 2400 calories per day. Maybe you can eat even more after your new body weight has stabilized. Trial-and- error experimentation is a must. Women should start with 1600 calories, and men with 2000 calories per day. Note what happens after a week. If your body weight keeps going down, raise the calories by 100 or 200; depending on how much weight you lost during the last week. Soon, you should reach a level where your body weight stabilizes. That level is your daily calorie requirement. Naturally, you’ll be able to consume other foods than those listed in the Bowflex® XTREME®2 home gym eating plan. By then, however, you should know the value of being a smart shopper and a wise eater. Read labels. Compare nutritional information. Be conscious of the ideal 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 up the 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’re a man? Don’t panic. Simply understand that you will sometimes backslide. 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 your lifestyle. Bowflex® XTREME®2 Home Gym 6-Week Satisfaction Guarantee

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

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

1. Call a Nautilus Representative at 1-800-628-8458 for a Return Authorization Number. Return Authorization 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 good condition.

NOTE: You are responsible for return shipping and for any damage or loss to merchandise 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. Nautilus must 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 dealers or 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 Gym Warranty Registration Card

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Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. © 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 What Is Covered What Nautilus® Will Do Nautilus warrants to the original purchaser of the Bowflex® XTREME®2 home During your Warranty Coverage Period, Nautilus will repair any Bowflex® XTREME®2 gym that the Bowflex® XTREME®2 home gym is free from defects in materials or home gym that proves to be defective in materials or workmanship. In the event repair workmanship, with the exceptions stated below. This warranty is not transferable or is not possible, Nautilus will either replace your Bowflex® XTREME®2 home gym or applicable to any person other than the original purchaser and is only applicable for refund your purchase price, less shipping and handling. products sold and used in the United States or Canada. Tampering with the unit will void the warranty. Service Support Call to speak with a Nautilus Representative at Bowflex® XTREME®2 Home Gym 1-800-269-3539. You may need to return the defective part, at your expense, to the • 7 years on machine address given you by the Nautilus Representative. Always include an explanation of • No-Time-Limit Warranty on Power Rod® units the problem. Adequate protective packaging of the defective parts or unit and cost of shipping are your responsibility. Warranties Do Not Cover The repaired part or unit will be returned to you at the company’s expense. • A Bowflex® XTREME®2 home gym purchased for commercial or institutional use. • Damage due to use by persons who weigh more than 300 pounds. How State Law Applies • Damage due to abuse, accident, failure to follow instructions or warnings in the This warranty gives you specific legal rights, and you may also have other rights which Owner’s Manual, misuse, mishandling, accident or Acts of God (such as floods or vary from state to state. power surges). • Damage due to normal wear and tear.

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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 ® • This warranty is void if the Bowflex XTREME®2 • 7 Years on machine home gym is used in a Commercial Environment. • 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 cover commercial 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 Registration Card 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 materials or workmanship. In the event repair is not possible, The Nautilus Group, Inc., will either replace your Bowflex® or refund your purchase 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. Please feel free to make copies of this chartExercise to continue your exercise Log log. EXERCISE DATE 2/15 DATE DATE DATE DATE DATE Sets 2 Bench Press Reps 10, 9 Resistance 120, 130 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

Sets Reps Resistance Muscle Chart

Trapezius Sternocleidomastoid Upper Middle Pectoralis Major Lower

Front Deltoid Rear Deltoid Middle Deltoid Serratus Anterior Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps External Superficials Obliques Latissimus Dorsi Brachioradialis

Pronator Teres

Flexor Carpi Gluteus Radialis Medius

Tensor Gluteus Fasciae Maximus Latae

Iliopsoas Adductor Magnus Pectineus Biceps Adductor Longus Rectus Femoris Femoris Iliotibial Tract Vastus Lateralis Semitendinosus Gracilis Vastus Medialis Semimembranosus Sartorius Peroneus Longus Gastrocnemius Extensor Digitorum Longus Soleus

Tibialis Anterior “Every effort has been made to provide you with a clear and accurate assembly manual. Should you find any inconsistencies, have questions about your Bowflex® Xtreme®2 home gym or have suggestions for improving our manuals, please call 800-628-8458 for assistance”

© 2004, The Nautilus Group, Inc. 16400 SE Nautilus Drive, Vancouver, WA 98683. 17497 Rev B (02/2007) Bowflex XTREME®2, Nautilus, Power Rod® unit and the Bowflex XTREME®2 and Nautilus logos are registered trademarks of Nautilus, Inc.