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The Best Workout for Bowflex Xtreme 2 SE Home Gym

author image Ryan Haas
Writing professionally since 2005, Ryan Haas specializes in sports, politics and music. His work has appeared in "The Journal-Standard," SKNVibes and trackalerts. Haas holds a Bachelor of Arts in English and creative writing from the University of Illinois.
The Best Workout for Bowflex Xtreme 2 SE Home Gym
The Best Workout for Bowflex Xtreme 2 SE Home Gym

The Xtreme 2 SE is Bowflex’s best selling home gym (as of 2010) that uses the company’s patented power rod technology. It comes standard with more than 70 exercises and 210 lbs. of resistance, but can be upgraded to 310 or 410 lbs. with the purchase of more power rods. To find the best workout for you on the Xtreme 2 SE, understand what the machine is capable of and what your fitness goals are.

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According to the Fitness Equipment Source website, “The concept behind the Xtreme SE is to pack as much strength building exercises as possible in a compact area.” The machine allows you to lose weight while you build muscle. While no single workout is perfect for every user, the compact design of the Bowflex Xtreme SE is well suited for Bowflex's body leanness program.


Designed by Dr. Ellington Darden, the six-week Bowflex body leanness program gives you three weekly workouts you can follow while eating a high-carbohydrate diet that gradually reduces your caloric intake. The result of this diet during testing showed that men lost an average of 27.95 lbs. of fat, while women lost an average of 16.96 lbs. In addition to weight loss, men were shown to gain 3.7 lbs. of muscle and women 2.73 lbs. after strictly following the program.


The Bowflex body leanness program requires engaging in a total of 18 workouts. For the first two weeks, you do a single set of leg curls, leg extensions, bench press, lying biceps curls, seated shoulder presses and seated abdominal crunches. Each of these sets should be comprised of eight to 12 repetitions at a moderate resistance setting. During weeks three and four, add a set of rear deltoid rows and seated triceps extensions to the routine from the first two weeks. On the final two weeks, a reverse fly and lying shoulder pullover set are added.


The Bowflex Xtreme 2 workout guide notes that proper performance of the exercises in your workout is key to achieving maximum results from the body leanness program. Breath out during the exertion phase of each repetition, which lasts four seconds. During the four second relaxation phase of the exercise, you must breath in. When you can accomplish 12 repetitions per set, increase the amount of weight you are lifting by five percent. Never rest for more than 60 seconds between exercises or your heart rate will dip below the fat burning zone. The close proximity of the workout stations on the Bowflex Xtreme 2 SE allows for quick switching between exercises without changing positions in most cases.


Because the Bowflex body leanness program requires you to eat a low calorie diet while exercising on your Xtreme 2 SE with an elevated heart rate, consult with your physician before engaging in the workout, especially if you have any preexisting medical condition. The specified "rest days" of the body leanness program must be strictly followed as well, as overexertion can retard your fat loss and possibly lead to injury.

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