Bowflex Xtreme 2 SE Workouts (Free PDF)

Written by Daniel Mesa
Last Updated On

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bowflex xtreme 2 se workouts

The Bowflex Xtreme 2 SE is one of the most versatile home gyms on the market with over 70 different exercise variations. While this versatility was one of the highlights in our Bowflex Xtreme 2 SE review, it can also be overwhelming for beginners. 

In this guide, we will go over some of the most fundamental Bowflex Xtreme 2 SE workouts that will go a long way toward building your base of muscle and overall fitness.

On top of that, we will also provide a full workout plan along with a free PDF so that you can easily access the routine anytime you need it. 

Bowflex Xtreme 2 SE Workouts: How To Pick The Right One For You

Thanks to the versatility of the Xtreme 2 SE, there is an endless list of workouts you can do. However, for the sake of consistency and progress, it would be best to focus on one routine at a time so you can really master it and measure your progress.

bowflex xtreme 2 se workout routines

Since we will go over several routines, try to outline a clear goal that you have such as conditioning, muscle size, muscle tone, etc. Also, be honest with yourself in terms of the amount of time you can commit to a routine since some workouts are more time-consuming than others.

Bowflex Xtreme 2 SE Workout For Beginners

For beginners, it is best to stick to a full body routine 3x per week. At such an early stage of your fitness journey, you really do not need to do all that much to see real results and progress. Also since the total load on your body will not be that high, you can afford to workout every muscle in your body every other day without much fatigue.

This routine should not take you more than 20-30 minutes and can easily be implemented into a Monday, Wednesday, and Friday schedule. These are the exercises that you will need to do. Each should be done for 2 sets for around 10-15 reps each. Be sure to take around a minute or two of rest in between each set.

Exercises

  • Bench Press
  • Seated Lat Rows
  • Crossover Rear Deltoid Rows
  • Biceps Curl
  • Triceps Pushdown
  • Leg Extension
  • Standing Low Back Extension
  • Seated Abdominal Crunch

As a beginner, it is very important that you focus on using the proper form. I recommend taking advantage of the several video guides that Bowflex has on YouTube for the Xtreme 2 SE.

Once you start reaching the higher rep range for an exercise, you need to progressively overload to see continued progress. This can be done in many ways, but the easiest way to do this is to just add another set for more volume or to add another rod for more resistance.

Bowflex Xtreme 2 SE Workout For Advanced Athletes

Once you have master the beginner workout, you are now ready to take things up to the next level. At this stage, your body is ready for a more specialized routine and you can begin to use a proper workout split.

What this means is that instead of doing the same every exercises everyday, you will instead target different muscles every workout maximize gains and allow for greater recovery.

In this four day routine (Monday, Tuesday, Thursday, Friday), you can expect each workout to take around 35-45 minutes.

Day 1 and 3 Workout:

  • Bench Press: 3 sets of 10-12 reps
  • Seated Shoulder Press: 3 sets of 10-12 reps
  • Triceps Pushdown: 3 sets of 12-15 reps
  • Biceps Curl: 3 sets of 10-12 reps
  • Leg Extension: 3 sets of 12-15 reps

Day 2 and 4 Workout:

  • Seated Lat Rows: 3 sets of 10-12 reps
  • Seated Lat Pulldowns: 3 sets of 10-12 reps
  • Crossover Rear Deltoid Row: 3 sets of 12-15 reps
  • Biceps Curl: 3 sets of 10-12 reps
  • Reverse Curl: 3 sets of 10-12 reps
  • Standing Low Back Extension: 3 sets of 12-15 reps
  • Seated Abdominal Crunch: 3 sets of 15-20 reps

As you may have noticed, we have also started to implement different set and rep schemes with this routine. This way, we can target muscles like the abs or delts that respond better to higher volume.

For this routine, the same principles of progressive overload apply. Once you can the higher end of the rep range with good form, go ahead and make it more challenging by adding another set or adding another rod.

Bowflex Xtreme 2 SE Workout: Upper/ Lower Split

Another popular method of breaking up workout routines is by having dedicated days for upper and lower body. The advantage here is that each muscle gets trained more often while still allowing enough time for plenty of rest.

This routine is also a great option for those advanced users that simply do not have the time to dedicate an hour to working out. At just 20 minutes long and 4 times per week, anyone can find the time to fit this into their lifestyle. Each exercise should be done for around 2-3 sets for 10-15 reps.

Upper Body (Day 1 and 3):

  • Bench Press
  • Seated Lat Rows
  • Crossover Rear Deltoid Rows
  • Biceps Curl
  • Triceps Extension

Lower Body (Day 2 and 4):

  • Leg Extension
  • Standing Hip Extension
  • Standing Hip Abduction
  • Standing Low Back Extension
  • Seated Abdominal Crunch

Since each workout will only be lasting around 20 minutes, make sure you are getting the most out of each rep and set. Take you time to ensure that you are using proper range of motion and really targeting the muscles that are supposed to be engaged.

Same as before, once you master an exercise in the rep range, makes things harder by adding a set or a rod.

Bowflex Xtreme 2 SE Workout For Bodybuilders

bowflex xtreme 2 se workout plan

If your goal is to simply pack on as much muscle as possible, If your goal is to simply pack on as much muscle as possible, this bodybuilding routine is for you. The combination of high-volume and isolation exercises will make sure that you are optimizing your workout for muscle growth. bodybuilding routine is the one for you.

Just be wary that this routine is more time-consuming than some of the others we have mentioned. You can expect each workout to take around an hour. For the best results, you should do this routine on a 3 days-on, one-day-off schedule. 

Day 1:

Chest:

  • Bench Press: 2-4 sets of 8-12 reps
  • Chest Fly: 2-4 sets of 8-12 reps

Shoulders:

  • Seated Shoulder Press: 2-4 sets of 8-12 reps
  • Crossover Rear Deltoid Row: 2-4 sets of 8-12 reps
  • Lateral Shoulder Raise: 2-4 sets of 8-12 reps
  • Shoulder Shrug: 2-4 sets of 8-12 reps

Day 2:

Back:

  • Seated Lat Row: 2-4 sets of 8-12 reps
  • Seated Lat Pulldowns: 2-4 sets of 8-12 reps

Arms:

  • Biceps Curl: 2-4 sets of 8-12 reps
  • Reverse Curl: 2-4 sets of 8-12 reps
  • Triceps Pushdown: 2-4 sets of 8-12 reps
  • Triceps Extension: 2-4 sets of 8-12 reps

Day 3:

Legs:

  • Squat: 2-4 sets of 8-12 reps
  • Leg Extension: 2-4 sets of 8-12 reps

Trunk:

  • Standing Hip Extension: 2-4 sets of 8-12 reps
  • Standing Low Back Extension: 2-4 sets of 8-12 reps
  • Seated Abdominal Crunch: 2-4 sets of 8-12 reps
  • Seated Oblique Abdominal Crunch: 2-4 sets of 8-12 reps

Since the goal is to build muscle here, do not feel like you have to constantly add rods or sets every workout. Instead, focus really hard on the mind-muscle connection and contraction. Only once you have mastered the form for consistent reps can you think about adding more resistance. 

Bowflex Xtreme 2 SE Workout For Conditioning

Unlike other Bowflex machines, such as the Bowflex Revolution, the Xtreme 2 SE does not feature a built-in cardio machine. However, this does not mean you can’t use the Xtreme 2 SE to get into great shape. 

To make your workout more cardio/conditioning focused all you have to do is up the tempo and focus more on compound movements. This way, you are still working your muscles while pushing your heart rate way up. 

Circuit 1

  • Bench Press
  • Squat
  • Seated Lat Row
  • Seated Abdominal Crunch

Circuit 2

  • Seated Shoulder Press
  • Leg Extensions
  • Seated Lat Pulldowns
  • Standing Low Back Extension
  • Biceps Curl

Circuit 3

  • Crossover Rear Deltoid Rows
  • Triceps Pushdown
  • Seated Oblique Crunch

For these circuits, I would recommend starting off with one round of each. From there, continue to increase the rounds as you get in better shape. The key thing here is to minimize the amount of rest between sets. Shoot for 20 seconds or less. 

Bowflex Xtreme 2 SE Workout For Strength

Lastly, we have our workout routine for strength for those who want to focus more on their everyday functional strength. This routine is broken down into a more traditional push, pull, and leg routine that you will run once a week (Monday, Wednesday, and Friday). 

Each workout is very intense and will last around an hour. The key thing to remember with this routine is that since we are going for strength, the overall volume of sets and reps will be lower. Strength is best improved by focusing on the lower rep ranges. 

Day 1: Push 

Chest:

  • Bench Press: 2-4 sets of 5-8 reps
  • Chest Fly: 2-4 sets of 5-8 reps

Shoulders:

  • Seated Shoulder Press: 2-4 sets of 5-8 reps
  • Crossover Rear Deltoid Rows: 2-4 sets of 5-8 reps
  • Shoulder Shrug: 2-4 sets of 5-8 reps

Day 2: Pull & Arms

Back:

  • Seated Lat Row: 2-4 sets of 5-8 reps
  • Seated Lat Pulldowns: 2-4 sets of 5-8 reps

Arms:

  • Biceps Curl: 2-4 sets of 5-8 reps
  • Reverse Curl: 2-4 sets of 5-8 reps
  • Triceps Pushdown: 2-4 sets of 5-8 reps
  • Triceps Extension: 2-4 sets of 5-8 reps

Day 3: Legs

Legs:

  • Squat: 2-4 sets of 5-8 reps
  • Leg Extension: 2-4 sets of 5-8 reps

Trunk:

  • Standing Low Back Extension: 2-4 sets of 8-12 reps
  • Seated Abdominal Crunch: 2-4 sets of 5-8 reps

Of course, you should still focus on proper form no matter what kind of routine you are doing. But when it comes to strength, things such as a mind-muscle connection and pump begin to matter less. 

I would say that once you feel comfortable with the weight, do not be afraid to add another rod and really push yourself.

Tips For Using Our Bowflex Xtreme 2 SE Workout Routines

As someone who has a large amount of experience with Bowflex and the Xtreme 2 SE in particular, these are my tips for getting the most out of your workout routines. As long as you follow these basic tips and stay consistent, you will easily see gains. 

Progressively Overload

The core principle of any resistance training program should be progressive overload. No matter which one of our routines you choose, just make sure that you are pushing yourself harder in each session. 

Whether that be in the form of more volume or resistance really does not matter, you should just want to make sure you do not get comfortable. 

Take Proper Rest

It may be tempting to make the most of your new home gym almost every day. However, this really is not necessary, especially for beginners. After all, muscles grow on rest days, so be sure to follow your routine and take rest as needed. 

Commit To One Routine At A Time

A large mistake I often see people make is switching routines every other week. For the best results, pick one routine and stick to it for at least a month or two, if not more. This way, you will have a consistent routine that you can track and improve upon. 

Switch Things Up

The human body is very adaptable. Therefore, once you stick to a routine for several months, your body will eventually adapt. To keep things fresh and the gains rolling in, do not be afraid to switch to another routine once you have mastered one. 

Bowflex Xtreme 2 SE Workout Plan Free PDF

For your convenience, download the PDF and feel free to print or save it so that you can remember and track your routine.

Final Thoughts

The Bowflex Xtreme 2 SE is so versatile that there really is no limit to how you can design a workout routine that fits your needs. By following the workout routines we have laid it out here, there is nothing stopping you from achieving your fitness goals. 

As always, just be sure to stay consistent and listen to your body. The gains and results will follow soon. 

FAQs

What exercises can you do with a Bowflex Xtreme 2 SE?

There are over 70 different exercises you can do on the Bowflex Xtreme 2 SE. Some of the fundamental ones include the bench press, row, and squat.

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