Bowflex Xtreme Workout Plan 

a man uses the bowflex xtreme after reading the workout guide

If you make an investment in the Bowflex Xtreme, there are a lot of exercises that you can incorporate into your routine given the versatility and flexibility the machine offers. Whether you are looking for total body exercises or you are looking to target specific muscle groups, you should be able to effectively do so with the Bowflex Xtreme. Below, we will discuss a good workout plan that you will be able to integrate into your workouts.

Xtreme Workout Plan Tips and Info:

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1. Chest

You will be able to find a lot of the exercises that are possible detailed in the owners manual. You can pretty much incorporate all kinds of chest exercises that you would want to target specific muscles in your chest including incline bench, chest fly, and more.

The chart that comes with each chest exercise detail everything from the muscles that are worked during each exercise, the type of hand grip you should have, and more.

2. Back

The Xtreme allows for 14 different back exercises to be performed. Because of this, you should be able to get in all kinds of back exercises which can help you get in a total back workout. Some of the best back exercises that you can perform on the Xtreme are seated lat rows, low back extensions, wide and narrow pulldowns, and more.

Because of the versatility it offers, you should be able to give your back a complete workout on back days.

3. Abs

If you are looking to target your core/midsection, you are in luck. The Xtreme is fully capable of offering your core a good workout. while it is only going to provide you three distinct core exercises, you will be able to do some of the most effective exercises for your ab muscles including seated crunches, oblique crunches, and even trunk rotations.

This is more than enough for an effective ab workout when you consider the fact that you can incorporate more resistance into each workout to make it more advanced/difficult.

4. Arms

If you are looking to target your arms, there are a lot of different exercises that you can incorporate into your routine. In fact, the Xtreme can allow you to perform up to 18 different arm exercises which can include everything from wide grips to narrow grips for added targeting of specific muscles.

Because of the different positions and grips the Bowflex allows for, you should be able to target biceps, triceps, and other muscles exclusively with different workouts. This means that you can get a complete arm workout in with the machine.

5. Shoulders

You will also be able to specifically target your shoulder muscles without much effort. In fact, the machine can allow for up to 15 different shoulder exercises to be performed which should allow you to get in a complete shoulder workout to rival anything you would be able to do with the machines.

The workouts that you can include that can target your shoulders are lateral shoulder raises rotatory cuff exercises, shoulder extensions, and more.

6. Legs

Believe it or not, but your legs are another area where you will be able to get in some of the most effective workouts. Up to 11 different leg exercises can be performed on the machine which can allow you to target specific muscles in the leg. Some exercises you can incorporate into your leg workout would be extensions, squats, calf raises deadlifts, and more.

As you can see, there are a lot of different workouts that you can perform with the Xtreme. When coming up with the ideal routine, you should focus on your fitness goals. By understanding your individual fitness goals, you will be able to formulate the best possible workout plan for your needs.

Below, we will be going over some of the top exercises that you might want to incorporate for specific fitness goals.

Types of Xtreme Workouts

1. Weight Loss

If you are looking to achieve weight loss with your workouts, you are going to want to focus on large muscle groups in your body to burn the most calories. You should be focusing on exercises that target the largest muscles in your body such as squats, deadlifts, bench press, and even rows.

You want to get in the most effective and optimal workouts that can target the largest muscles in your body to burn off the most calories and to add the most muscle.

You can incorporate things like leg extensions, squats, bench press, seated shoulder press, and even ab exercises to burn the most calories to achieve optimal weight loss.

2. Muscle-Building

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If you are looking to achieve muscle building gains with your workouts, you will want to implement the same type of routine that you would achieve weight loss.

However, instead of focusing on a lot of repetitions like you would with a weight loss routine, you should focus on adding more resistance and doing fewer repetitions.

This will allow you to strengthen your muscles significantly.

3. Circuit Training

One of the best things that you can get out of the Bowflex Xtreme is the ability to switch between workouts quickly.

This, along with the versatility you get from it, can allow for complete circuit training.

You can do this by selecting different exercises that target various muscle groups which will allow you to get in a quick and effective exercise without resting in between sets like you would normally do when you are working out the same muscles or same muscle groups.

Final Thoughts

Overall, there are a lot of different exercises that you can get into your Xtreme workout. The manual itself details all of the possible exercises that you can do with the machine. Because of its ability to offer such a wide range of workouts, you should be able to come up with body part specific workouts for each day. This will allow you to avoid overtraining specific subsets of muscles one day and allow you to achieve the best possible results from your workouts.

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Get the Owner’s Manual and Fitness Guide PDF HERE.