Use of the Bowflex Xtreme will help you build muscle in your upper and lower body if used consistently. The device provides so many different exercises to choose from that it may seem difficult to get started. If you pick a few exercises per workout and make sure that you hit your chest, back, legs, arms and shoulders, your body will get the full-body workout you want. Follow a three-day-a-week schedule such as Monday, Wednesday and Friday workouts. Perform one set of 10 to 15 reps and work up to three sets.
Step 1
Sit on the bench of the Bowflex Xtreme with your back against the bench to do decline flyes for your chest, arms, and shoulders. Bend your knees and rest your feet on the floor. Hold a handle attached to the cables in each hand with your palms facing down and the cables resting under your forearms. Straighten your arms toward the outsides of your knees. Bend your elbows to bring them up at your sides and in line with your shoulders. Press your arms forward again to complete one rep.
Step 2
Stand facing the Bowflex Xtreme with a handle in each hand to do bent-over rows to exercise your back, shoulders and biceps. Bend forward at the waist with your spine straight so that your torso is at an angle approximately 30 to 45 degrees to the floor. Bend your knees and place your feet shoulder-width apart. Turn your palms to face your legs with your arms straight. Look forward. Bend your elbows and raise them toward the ceiling. Allow your elbows to open to the sides in line with your shoulders. Straighten your arms again to complete one rep.
Step 3
Face away from the Bowflex while standing on the platform to prepare for squats, an exercise that works all of the muscles of your lower body. Position your feet shoulder width apart and parallel to each other. Grab a handle with each hand. Bend your elbows and bring your arms next to your sides with your palms facing forward. Bend your knees and incline your torso forward with your back straight. Stand up and use your legs to press against the resistance from the cables attached to the handles. Use your arms only to hold the handles in place next to your shoulders. Squat down again to complete one rep.
Tips and Warnings
- Advanced users may increase their workouts to four days a week. An example of this would be to work the upper body on Mondays and Thursdays and the lower body on Tuesdays and Fridays. You could also break the workouts into chest/arms/legs and back/ arms/shoulders. The Bowflex Xtreme does have a couple of options for core exercises that you can add into every workout if you want to work them on the machine.
Things You'll Need
- Bowflex Xtreme
References
- The Bowflex Xtreme Home Gym Assembly Instructions and Owner's Manual; Nautilus, Inc.; 2006
- The Bowflex Sport Home Gym Owner's Manual and Fitness Guide; Nautilus, Inc.; 2006
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