• The Bowflex Xtreme exercise machine is a home gym with six basic positions that can help you get in shape without health club costs or hassles. The Bowflex Xtreme is capable of more than 60 exercises, but a solid workout can be built from a few basic routines. Start with one to two sets with a brief rest period between and work up to two to four sets of each of the following exercises. Include five to eight repetitions in each set, working up to 10 to 15.
  
  

Bench Press

• Remove leg extension and put the pulleys in the widest position. Sit on the seat pad facing forward away from the machine, with a pulley in each hand. Keep elbows level with each hand at shoulder height. Push straight forward with each hand, keeping the pulleys taunt and arms level. Do not twist your elbows. Keep your arms at a 90-degree angle to your body for the entire exercise.
  
  

Squat

• Stand on the platform with feet at shoulder width facing forward. Attach pulleys to the squat frame. Keep back straight and bend at the knees while holding a pulley in each hand at shoulder level. Keep tension on the pulleys without moving hands. Stand straight.
  
  

Chest Fly

• Seated like for the bench press, only with arms extended to the sides level with the floor slowly bring arms together forward, maintaining level position until fists meet palm to palm. Return to open position and repeat.
  
  

Fly

• Stand facing the Bowflex Xtreme with pulleys in each hand, and arms extended forward. Pull up and out with each hand until arms are horizontal out to each side. Release slowly back to the front position.
  
  

Seated Lat Row

• Sit on floor facing machine. Put feet on the platform and bend knees slightly. Hold a pulley in each hand with palms facing center and arms extended over knees. Sit straight. Pinch shoulder blades together and pull back with hands until they meet your chest, and return to fully outstretched position.
  
  

Triceps Extension

• Sit on seat pad facing away from the Bowflex Xtreme. Hook pulleys to narrow position on the center cross bar. Hold on in each hand with arms bent at elbows behind the head. Push up with hands until arms are outstretched over head. Return to bent position with hands behind head.