The Bowflex Xtreme 2 SE Home Gym Owners Manual and Fitness Guide
PN 001-7032 Rev. A (02/08/2007)
CONGRATULATIONS on your commitment to improving your health and fitness! With the Bowflex Xtreme 2 SE home gym, you have everything you need to exceed all of your physical fitness, strength, and health expectations! The Bowflex Xtreme 2 SE home gyms exceptional resistance and quality is unmatched by any other single piece of home fitness equipment available. You will not believe the amazing results your body will get with the Bowflex Xtreme 2 SE home gym! Please take your time to read through the entire manual and follow it carefully before attempting to use your Bowflex Xtreme 2 SE home gym. Also locate and read all warning labels that are posted on the machine. Its important to understand how to properly perform each exercise before you do so using Power Rod Resistance. With all of the fitness choices available today, finding the best workout equipment for your needs can be very confusing. Everyone at Nautilus would like to thank you for selecting the Bowflex Xtreme 2 SE home gym.
The Bowflex Xtreme 2 SE home gym is the finest home fitness product available, and youre just about to prove it to yourself.
Nautilus, Inc. 16400 S.E. Nautilus Drive Vancouver, Washington, USA 98683 1-800-NAUTILUS (1-800-628-8458) Fax (800) 898-9410 Nautilus.com Bowflex.com

Table of Contents

Product Specifications. . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Important Safety Precautions. 3 Getting To Know Your Machine. 6 How to Use Your Machine. 9 Define Your Goals. 13 The Workouts. 15 Chest Exercises: Bench Press. 22 Chest Fly. 22 Decline Bench Press. 23 Incline Bench Press. 23 Decline Chest Fly. 24 Incline Chest Fly. 24 Shoulder Exercises: Reverse Fly. 25 Crossover Reverse Fly. 25 Crossover Rear Deltoid Rows. 26 Crossover High Rear Deltoid Rows. 26 Lateral Shoulder Raise. 27 Forearm Lateral Shoulder Raise. 27 Front Shoulder Raise. 28 Seated Shoulder Press. 28 Shoulder Rotator Cuff (internal). 29 Shoulder Rotator Cuff (external). 29 Shoulder Extension. 30 Shoulder Shrug. 30 Scapular Protraction. 31 Scapular Depression. 31 Crossover Seated Rear Delt Rows. 32 Scapular Retraction. 32 Back Exercises: Good Morning. 33 Standing Low Back Extension. 33 Standing Shoulder Pullover w/ Bent Lat Bar. 34 Standing Shoulder Pullover w/ Hand Grips. 34 Narrow Pulldowns w/ Bent Lat Bar. 35 Narrow Pulldowns w/ Hand Grips. 35 Bent Over Row. 36 Crossover Bent Over Row. 36 Seated Lat Rows. 37 Crossover Seated Lat Rows. 37 Reverse Grip Pulldowns w/ Lat Bar. 38 Reverse Grip Pulldowns w/ Hand Grips. 38 Crossover Wide Pulldowns w/ Hand Grips. 39 Crossover Narrow Pulldowns w/ Hand Grips. 39 Pulldowns. 40 Stiff Arm Pulldowns. 40 Seated Lat Pulldowns. 41 Seated Wide Lat Pulldowns. 41 Arm Exercises: Triceps Pushdown w/ Hand Grips. 42 Triceps Hammer Pushdown. 42 Triceps Pushdown w/ Bent Lat Bar. 43 Single Arm Pushdown. 43 Triceps Extension. 44 Cross Triceps Extension. 44 Hammer Triceps Extension. 45 Rope Pushdown. 45 Triceps Kickback. 46 Hammer Triceps Kickback. 46 Resisted Dip. 47 Biceps Curl. 47 Standing Biceps Curl. 48 Hammer Biceps Curl. 48 Concentration Biceps Curl. 49 Reverse Curl. 49 Barbell Biceps Curl. 50 Reverse Barbell Biceps Curl. 50 Seated Biceps Curl. 51 Seated Biceps Hammer Curl. 51 Arm Opposition Push-Pull. 52 Upper Body Opposition Push-Pull. 52 Wrist Extension. 53 Wrist Curl. 53 Abdominal Exercises: Trunk Rotation. 54 Seated (resisted) Oblique Abdominal Crunch. 54 Seated (resisted) Abdominal Crunch. 55 Leg Exercises: Leg Extension. 56 Squat. 56 Standing Hip Extension (knee bent). 57 Standing Hip Extension (knee extended). 57 Leg Kickback. 58 Hip Flexion. 58 Dead Lift. 59 Stiff Leg Dead Lift. 59 Standing Hip Adduction. 60 Standing Hip Abduction. 60 Calf Raise. 61 Single Leg Calf Raise. 61 Muscle Chart. 62 Exercise Log. 63 Fast Fat Loss Now! By Ellington Darden, Ph.D. 65 Bowflex Xtreme 2 SE Home Gym 6-Week Satisfaction Guarantee. 84 Warranty Information. 85 Important Contact Numbers. 89

Safety Warning Labels

The following safety warnings are located on the Bowflex Xtreme 2 SE exercise machine. Please read all safety precautions and warning information prior to using your product. Be sure to replace any warning label if damaged, illegible, or missing. If you need replacement labels, please call a Bowflex Representative at 1-800-628-8458.

Label 1 Label 3 Label 5

Label 2

Label 4

Home Gym
The following safety warnings are located in site specific areas on the unit. Please review and understand the safety warning labels and their locations on the unit prior to use. If you need to replace a warning label please call 1-800-628-8458 to obtain a new label. Label 1: General use safety label. Location: ack of the lat tower. B Label 3: o not hang notice. D Location: Top front of the lat tower.
Label 4: Caution safety label. Location: eft and right side of rod box. L
Label 2: Caution safety label. Location: ack side of the lat tower. B
Label 5: Lock knob warning. Location: n sliders. O
Getting to Know Your Machine
Pulley Abdominal Bar Lat Tower Rod Caps Power Rod Resistance Rods Rod Hook Cable Seat

50 Bent Lat Bar

Center Cross Bar
Seat Back Pad Seat Locking Pin
Hand Grip Leg Attachment Rod Box Base Frame Platform Lower Pulley/ Squat Station

Power Rod Resistance

Power Rod resistance rods are made from a special composite material. Your rods are sheathed with a p rotective black rubber coating. Each rod is marked with its weight rating on the Rod Cap.

Safety

When hooking the Power Rod resistance rods to the cable hooks, do not stand directly over the tops of the rods. Stand off to one side when connecting and disconnecting the Power Rod resistance rods from the cables.
Adjusting and Understanding the Resistance
The standard Bowflex Xtreme 2 SE home gym comes with 210 pounds of resistance (one pair of 5 lb. (2.25 kg) rods, two pairs of 10 lb. (4.5 kg) rods, one pair of 30 lb. (13.5 kg) rods, and one pair of 50 lb. (22.5 kg) rods. If you upgraded to a 310 (140 kg) or 410 pound (186 kg) capacity you will have an additional one or two pair of 50 lb. (22.5 kg) rods, respectively.
When You Are Not Using Your Bowflex Xtreme 2 SE Home Gym
Disconnect the cables from the Power Rod resistance rods when your are not using your Bowflex Xtreme 2 SE home gym. Use the rod binding strap included with your machine to bind all the rods together at the top. You can also place your cables and grips through the strap to keep them out of the way.

Hooking Power Rod Resistance Rods to the Cables
You may use one rod or several rods in combination, to create your desired resistance level. To hook multiple rods up to 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.
To Order Additional Sets of 50 lb. (22.5 kg) Power Rod Resistance Rods, Please Call 1-800-628-8458
The Bowflex Xtreme 2 SE Home Gym Pulleys
With the versatility to perform over 75 different exercises, the Bowflex Xtreme 2 SE home gym is designed to give you the best workout possible. And with its 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 SE home gym Pulleys:

Slider Pulleys

The Bowflex Xtreme 2 SE 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 six different pulley positions used to perform a full workout routine:

Center Cross Bar:

Standard position used when performing exercises like a Bench Press or Chest Fly.

Lat Tower:

Used for exercises like Pulldowns and Pushdowns.

Leg Extension:

Active pulleys are on the squat pulley frame.

Squat:

Active pulleys are on squat pulley frame and on center cross bar.
Abdominal Crunch position:
Active pulleys are on lat tower.

Rowing Position:

Active pulleys are on squat pulley frame.

How to Use Your Machine

The Bowflex Xtreme 2 SE Home Gym Cable Routing
To use the Ab Crunch position, you will move the Slider Pulleys and cables from the Center Cross Bar to the Abdominal Bar on the Lat Tower. Refer to the illustrations below for proper cable routing.

Abdominal Bar

Seat Locking Pin
The Seat Locking Pin securely fastens the seat bottom bracket to the seat support rail. The locking pin serves to stabilize the seat for all exercises that require sitting or leaning on it. Make sure the seat has been secured before putting weight on it or attaching Power Rod resistance to cables attached to the Leg Extension attachment.

Body Part Chest Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise
Exercise Bench Press Seconds Squat Seconds Seated Lat Rows Seconds Seated Abdominal Crunch Seconds
Body Part Shoulders Aerobic Exercise Legs Aerobic Exercise Back Aerobic Exercise Trunk Aerobic Exercise Arms
Exercise Seated Shoulder Press Seconds Leg Extension Seconds Seated Lat Pulldowns Seconds Standing Low Back Extension Seconds Biceps Curl

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 pounds and decrease your reps to 5. Rest 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.
Exercise Bench Press Chest Fly Seated Shoulder Press Crossover Rear Deltoid Rows Shoulder Shrug

Sets 2-4 2-4 2-4 2-4 2-4

Reps 5-8 5-8 5-8 5-8 5-8
Exercise Seated Lat Row Seated Lat Pulldowns Biceps Curl Reverse Curl Triceps Pushdown Triceps Extension
Sets 2-4 2-4 2-4 2-4 2-4 2-4
Reps 5-8 5-8 5-8 5-8 5-8 5-8
Exercise Squat Leg Extension Standing Low Back Extension Seated Abdominal Crunch

Sets 2-4 2-4 2-4 2-4

Reps 5-8 5-8 8-12 5-8

Chest Exercises

Bench Press Shoulder Horizontal Adduction (and Elbow Extension)

Muscles worked:

Chest muscles (pectoralis major). Also involves front shoulder muscles (anterior deltoid and triceps, located on the back of the upper arm.

START FINISH

Position:

S eated facing outward

Accessory:

Hand Grips

Pulleys:
Center Cross Bar wide position
Before you begin: Key Points:
Remove Leg Extension and adjust seat height. The pulleys should be in the wide position. Maintain a 90 angle between upper arms and torso throughout exercise. Limit range of motion so elbows do not travel behind shoulders. Keep shoulderblades pinched together and maintain good spinal alignment.

traighten arms overhead, S focusing on moving elbows up and in toward head. lowly return to starting posiS tion keeping tension in front shoulder muscles.
Shoulder Rotator Cuff Internal Rotation
Front rotator cuff muscle (subscapularis). S tanding facing left or right
Center Cross Bar -wide position
Remove Seat and Leg Extension otion should be slow and M controlled. o not rotate spine to get D additional range of motion. Try for pure rotation of shoulder joint. More is not better! se light resistance only. Pick a U resistance that you can perform 12-15 perfect reps.
tand on platform with one S side toward machine. Maintain good spinal alignment. rasp hand grip with arm G closest to machine and draw upper arm into side, keeping elbow bent 90. istance yourself from tower to D eliminate slack in cable. se very light resistance. U
otate forearm toward R abdomen, keeping elbow by side. lowly return to start position. S
Shoulder Rotator Cuff External Rotation
Rear portion of rotator cuff (infraspinatus, teres minor muscles). Standing facing left or right
Remove Leg Extension and seat. otion should be slow and M controlled. o not rotate spine to get addiD tional range of motion. Try for pure external rotation of shoulder joint. More is not better! se light resistance only. Pick a U resistance that allows you to perform 12-15 reps.
tand on platform with one S side toward machine. Maintain good spinal alignment. sing arm furthest from rods, U reach across body, grasp hand grip nearest you and draw arm back into side. Keep elbow bent 90. llow forearm to rest against A abdomen and elbow against side, taking out some of the slack or in cables.
otate forearm away from R abdomen and out to side, keeping elbow/upper arm by side. lowly return to start position. S
Shoulder Extension Elbows Stabilized
Upper back (latissimus dorsi, teres major, rear deltoid muscles), muscles between shoulderblades (middle trapezius, rhomboid muscles) and triceps.
Remove Leg Extension and seat. o not lose spinal alignment, keep D chest lifted. eep lats tightened throughout K entire motion. elease shoulderblades at end of R each rep. Initiate new rep by retracting shoulderblades.
tand on platform, facing S machine, knees slightly bent, feet flat on floor. rasp hand grips with palms G facing floor. ighten trunk muscles to stabiT lize spine while maintaining a slight arch in lower back.
nitiate by pinching shoulderI blades together. ontinue movement by C moving hands in an arc, down and back toward hips. lowly return to start position. S

Shoulder Shrug Scapular Elevation
Upper trapezius and associated smaller muscles of region. Standing facing machine
Remove Leg Extension and seat. o not bend neck backward or forward D while raising shoulders. o not slouch upon lowering D shoulders. eep spine in good alignment through K entire motion. ake sure both shoulders raise evenly. M or variation, bend forward slightly from F hips, not spine.
tand on platform facing S machine. each down and grasp hand R grips with palms facing away. et arms hang, extending L toward pulleys.
aise shoulders toward back of R head, making sure neck/head does not move. lowly reverse motion, keeping S upper trapezius muscles tight.
Scapular Protraction Elbows Stabilized
Serratus anterior muscles, the muscles on the side of the rib cage.
Remove Leg Extension and adjust seat height. aintain a 90 angle between upper M arms and torso throughout the exercise. eep elbows straight. K o not slouch forward in the upper D spine to further the motion. Maintain a very slight arch in lower back at all times.
it grasp hand grips. S ie head back on bench and L s traighten arms to front. e sure arms are in line with B cables, palms facing down and wrists straight. aise chest and pinch shoulR derblades. Maintain a slight, c omfortable, arch in lower back.
eeping arms straight and K pointing in the same direction of cables, slowly move shoulderblades forward off bench. lowly return to start position. S ovement is subtle and only M occurs in shoulder.

Scapular Depression

D evelops lower trapezius muscles, which stabilize and move shoulderblades.

50 Bent Lat Bar

Remove Leg Extension and adjust seat height. o not lose spinal alignment, D keep chest lifted.
it facing outward, knees bent, S feet flat on floor. rasp 50 Bent Lat Bar. G ighten trunk muscles to stabiT lize spine while maintaining a slight arch in lower back.
eeping arms straight, slide K shoulderblades toward hips. hen shoulderblades are fully W depressed, slowly return to start position. ovement is subtle and only M occurs in shoulder.
Crossover Seated Rear Delt RowsElbow Flexion
Anterior and Middle Deltoids Seated on the floorfacing machine
Maintain a 90 angle between your upper arms and torso during motion. Keep knees bent and feet braced against the Standing Platform. Do not bend your torso forward. Keep shoulderblades pinched together and maintain good spinal alignment.
Cross your arms in front of you and grasp the Hand Grips (right Grip in left hand and vice versa), palms facing toward the floor. Brace your heels against the end of the Standing Platform. Lean back slightly and straighten your arms. Raise your arms until they are in front of your body at approximately a 90 angle to your torso.

Standing Shoulder Pullover with Bent Lat Bar (Elbows Stabilized)
Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles) and triceps.

S tanding facing machine

Remove Seat and Leg Extension o not lose spinal alignment. Relax D neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. eep lats tightened throughout K entire motion. elease shoulderblades at end of each R rep. Initiate new rep by depressing shoulderblades.
tand on platform. S eep knees slightly bent and K feet flat on platform. xtend arms overhead and E grasp 50 Bent Lat Bar, palms facing down. ighten abs to stabilize spine T while maintaining a slight arch in lower back.
ove hands in an arc down M toward legs. nd with arms by sides, E pressing shoulderblades down, completely tightening lats. ontrol the return to start C position by slowly moving arms overhead and releasing shoulderblades.
Standing Shoulder Pullover with Hand Grips (Elbows Stabilized)
Upper back (latissimus dorsi, teres major, rear deltoid muscles). Also involves chest (pectoralis major muscles)and triceps.
Remove Seat and Leg Extension: o not lose spinal alignment. Relax D neck, keep chest lifted, abs tight and maintain a very slight arch in lower back. eep lats tightened throughout entire K motion. elease shoulderblades at end of each R rep. Initiate new rep by depressing shoulderblades.
tand on platform. S eep knees slightly bent and K feet flat on platform. xtend arms overhead and E grasp Hand Grips, palms facing down. ighten abs to stabilize spine T while maintaining a slight arch in lower back.
Narrow Pulldowns with Bent Lat Bar Shoulder Extension (with Elbow Flexion)
Latissimus dorsi, teres major and rear deltoid, which make up the large pulling muscles of upper back. Also involves biceps group.

Seated facing machine

Bent Lat Bar

Remove Leg Extension

o not lose spinal alignment. D eep lats tightened throughout entire K motion.

Crossover Bent Over Row

Back portion of shoulder muscles (rear deltoids, rear part of middle deltoids).
tand on platform. S ross arms and reach down C and grasp hand grips, palms facing back (left grip in right hand and vice versa). et arms extend in direction L of pulleys. eep back flat and knees bent. K
Seated Lat Rows Shoulder Extension (and Elbow Flexion)
Latissimus dorsi, teres major and rear deltoid muscles, which make up the large pulling muscles of upper back. Also involves biceps.
Seated on ground, facing machine
Remove Leg Extension and Seat o not bend torso forward at any D point. o not lose spinal alignment keep D chest lifted. elease shoulderblades at end of each R rep and initiate new rep by pinching shoulderblades.
rab hand grips with palms G facing each other. lace heels against end of platP form, bend knees comfortably. it up straight with spine in S good alignment.
inch shoulderblades together. P Pull upper arms down and back, brushing past sides of the body while keeping forearms pointing in direction of cable. lowly return to start position. S
Crossover Seated Lat Rows Shoulder Extension (and Elbow Flexion)
Latissimus dorsi, teres major and rear deltoid muscles, which make up large pulling muscles of upper back. Also involves biceps.
Seated on the ground, facing machine
Remove Leg Extension o not bend torso forward at any D point. o not lose spinal alignment, keep D chest lifted. elease shoulderblades at end R of each rep. Initiate new rep by pinching shoulderblades.
ross arms and grasp hand grips C (right grip in left hand and vice versa) with palms facing each other. lace heels against end of platP form, bend knees comfortably. it up straight, spine in good S alignment.
inch shoulderblades together. P ull upper arms down and P back, brushing past sides of body while keeping forearms pointing in direction of cable. lowly return to start position. S
Reverse Grip Pulldown with Lat Bar
Latissimus Dorsi; Teres Major; Rear Deltoids; Biceps

Seatedfacing machine

Lat Pulldown Bar Lat Cross Bar
Lift your chest, keep your knees bent and feet on Standing Platform. Do not bend your neck forwards or backwards during motion. Keep your spine aligned, abs tight and a slight arch in your lower back. Do not slouch.
Grasp the Lat Pulldown Bar, keeping your hands at shoulder width with an underhand grip, and then sit, with your arms extending upward, muscles relaxed and ready. You may position your thighs directly beneath the pulleys, but lean back slightly from hips.

Triceps Hammer Pushdown Elbow Extension
Hand Grips in Hammer Grip
Remove Seat and Leg Extension eep upper arms motionless. K eep wrists straight. K ighten triceps throughout exercise T and control motion on the way up. aintain good posture by keeping M chest lifted and abs tight. Maintain slight arch in lower back.
tand on platform. S rasp hand grips at shoulder G width, with grips in vertical hammer position. ring arms down to sides, elbows B straight. This is Start Position. end over slightly from hips, B so shoulders are directly over hands. Lift chest and tighten abs to stabilize spine. Maintain a slight arch in lower back.
Triceps Pushdown with Bent Lat Bar (Elbow Extension)

Standing facing machine

Remove Leg Extension and Seat eep upper arms motionless. K eep wrists straight. K ighten triceps throughout exercise T and control motion on the way up. aintain good posture by keeping M chest lifted, abs tight. Maintain a very slight arch in lower back.
tand on platform. S rasp 50 Bent Lat Bar at G shoulder width, palms down. ring arms down to sides, B elbows straight. This is Start Position. end over from hips, so shoulB ders are over hands. Lift chest and tighten abs to stabilize spine while maintaining a slight arch in lower back.
eep upper arms stationary K and elbows next to sides of torso. Slowly allow elbows to bend, moving hands in arcing motion away from legs and up. top at 90. S hink about tightening triceps. T Slowly reverse arcing motion and straighten arms fully.
Single Arm PushdownElbow Extension

Standingfacing machine

Lat Cross Bars
Grasp one Hand Grip, palm facing downward. Stand approximately 1-2 feet from Lat Tower (adjust for comfort), but keeping feet on Standing Platform. Bring your arm in front of you, Hand Grip at chest level. Bend over slightly from hips, so that your shoulder is directly over your hand.
Keeping your upper arm stationary, elbow next to trunk, slowly push your arm downward in a gentle arc until your hand is near top of the thigh. Keeping your triceps tightened, slowly reverse the arcing motion, bringing the Hand Grip back to the start position.

Keep your upper arms motionless and your wrists straight. Keep your chest lifted and maintain spinal alignment, keeping a very slight arch in your lower back. Tighten the triceps throughout the exercise, using controlled motion. Keep your knees bent and feet on Standing Platform.
Triceps Extension Elbow Extension

T riceps

Remove Leg Extension and adjust seat height. eep upper arms/shoulders K motionless. eep wrists straight. K ighten triceps throughout T exercise and control motion on the way down.
end knees and place feet B flat on floor. Reach behind and grasp one or both of the hand grips, palms facing away. Keep elbows above shoulders, directly in line with cables, palms facing out, wrists straight. Raise chest and pinch shoulderblades together. Maintain a slight, comfortable, arch in lower back.
eep upper arm stationary. K Slowly straighten elbows allowing hands to move in arcing motion above head. lowly reverse arcing motion S until elbows are bent again.

Cross Triceps Extension

Hand Grips in Hammer Grip Center Cross Bar narrow position
Remove Leg Extension eep upper arm motionless. K eep wrist straight. K ighten triceps throughout T exercise and control motion on the way down. eep knees bent and feet flat K on floor.
each over shoulder and grasp R a hand grip. Using the Hammer Grip, bend elbow until hand is in front of chest, palm down. Lay head back against bench and straighten arm to front. ith free hand, lightly grasp W back of arm near elbow, to stabilize working arm. aise chest and pinch shoulR derblades together. Maintain a slight arch in lower back.
eep upper arm stationary. K Bend elbow, moving hand in arcing motion across chest. top motion when arm is S straight, then slowly reverse arc motion until elbow is back in start position.
Hammer Triceps Extension Elbow Extension
Remove Leg Extension and adjust seat height. eep upper arms/shoulders K motionless. eep wrists straight. K ighten triceps throughout T exercise and control the motion on the way down.
end knees. Place feet flat B on platform. each behind and grasp one R or both of the hand grips in the vertical hammer grip position. eep elbows above shoulders, K directly in line with cables, palms facing down, wrists straight. aise chest and pinch shoulderR blades together. Maintain a slight, comfortable, arch in lower back.

The Eating Plan - Metric Measurements
Breakfast = 300 calories Choice of bagel, cereal or shake. Bagel 1 plain bagel (frozen) (210) 21 g light cream cheese (45) 120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or s odium, such as decaffeinated coffee or tea. Cereal 42 gram serving equals approximately 165 calories. Choice of one: Kelloggs Low Fat Granola (without raisins), General Mills Honey Nut Clusters, General Mills Basic ml skim milk (45) 177 ml orange juice (82) Noncaloric beverage Shake (choice of one shake) Place ingredients in blender. Blend until smooth. Banana-Orange Shake 1 large banana (22 cm long) (100) 120 ml orange juice (55) 120 ml skim milk (45) 15 ml wheat germ (66) 5 ml safflower oil (42) 2 ice cubes (optional) or Chocolate or Vanilla Shake 1 packet Carnation Instant Breakfast, Champion UltraMet, or another diet shake powder that contains the appropriate calories (100) 240 ml skim milk (90) 1/2 large banana (22 cm long) (50) 5 ml safflower oil (42) 5 ml Carnation Malted Milk powder (20) 2 ice cubes (optional) Lunch = 300 calories. Choice of sandwich, soup or salad. Sandwich 2 slices whole wheat bread (140) 10 ml Promise Ultra Vegetable Oil Spread (24) 57 g white meat (about 8 thin slices), chicken or turkey (80) 28 g fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 5 ml Dijon mustard (0) Noncaloric beverage Soup (choice of one soup) Healthy Choice Hearty Chicken, 420 g can (260), or Campbells Healthy Request Hearty Vegetable Beef, 450 g can (260) 1/2 slice whole-wheat bread (35) Noncaloric beverage Chef Salad 480 ml lettuce, chopped (20) 57 g white meat, chicken or turkey (80) 57 g fat-free cheese (100) 4 slices tomato, chopped (28) 15 ml Italian, fat-free dressing (6) 1 slice whole wheat bread (70) Noncaloric beverage Mid-Afternoon Snack Men200 calories for Weeks 1&2; 150 calories for Weeks 3&4; 100 calories for Weeks 5&6. Women150 calories for Weeks 1&2; 100 calories for Weeks 3&4; 50 calories for Weeks 5&6. Choose calories from: 1 large banana (22 cm long) (100) 1 apple (7.6 cm diameter) (100) 1/2 cantaloupe (12.7 cm diameter) (94) 5 dried prunes (100) 28 g (2 small 14 g. boxes) raisins (82) 240 ml light, nonfat, flavored yogurt (100) Dinner Men500 calories, Women300 calories Choice of tuna salad dinner, steak dinner or frozen microwave dinner. Tuna Salad Dinner In a large bowl, mix the following: 1 can (170 g) chunk light tuna in water (180) 15 ml Hellmanns Light, Reduced-Calorie Mayonnaise (50) 30 ml sweet pickle relish (40) 60 ml whole kernel corn, canned, no salt added (30) Noncaloric beverage Men add: 120 ml sliced white potatoes, canned (45) 2 slices whole wheat bread (140)

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