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