The BEST Bowflex Xtreme 2 SE Back Workout! (Beginner to Advanced)

TRAIN WITH ME ONLINE ON THE BOWFLEX HERE! - https://form.jotform.com/241237611882052 We’re back with a COMPLETE BOWFLEX XTREME 2 SE Back Workout! Here I take you through a full Back workout using ONLY this machine as a NASM Master Trainer of over 15 years. I’ll demonstrate almost every set, the form, tempo and I will detail all of that along with the rest periods down below. Here is a quick breakdown of each exercise and the sets, tempo and rest periods. Exercise #1 Wide Grip Pull-downs. Here we use a thumbless grip, good posture, and medium tempo. For this workout only, we’re going to “pyramid” down in reps, and use more rod resistance as we perform fewer reps. Set 1-15 reps with a warm-up weight. Rest 1-2 minutes. Set 2-12 reps with somewhat heavier rod resistance. Rest 1-2 minutes Set 3-10 reps with even heavier rod resistance you can do for the rep count. More advanced trainers may do 4 or 5 sets total while increasing the resistance further. Still rest 1-2 min in between. Exercise #2 Cable Low Row. Adjust the lower cable pulleys closer toward the back base of the Bowflex. Get a good straight-back posture. Keep a loose grip on the handles as shown, and feel your lats (not your arms) pull the resistance toward your hips. Here we’ll do just straight sets of the most resistance you can do for 12 reps each set. Rest only 1 minute between each set. Again, advanced exercisers may do 4 or 5 sets total using relatively the same resistance. Use a medium tempo as shown. Exercise #3 Cable High Pulls. Again keep a good posture seated with the cable pulleys in the same position as the last exercise. This time keep your elbows out and elevated while keeping your shoulders un-shrugged. Pull the weight as demonstrated. Again here we’re going to do 12 reps per set for 3 sets using the appropriate rod selection you can perform for those reps with good form. Do 3 sets resting only 1 minute. For advanced lifters,you may expand this to 4-5 sets total. This is another medium tempo movement. Exercise #4 Straight Arm Press-downs. This is more of a isometric exercise and we also train the teres major muscle just under the rear delts. Perform as demonstrated. This is another rhythmic movement. Ideally, we’re doing 12-15 reps per set here with good posture and form all the way through. Let’s do 3 sets for beginner, and 4 or 5 for advanced. Here we can rest 30 to 45 seconds since it’s more rhythmic and using smaller muscle groups relative to the other workouts here. Ask questions below! Practice this and TRAIN CONSISTENT!