• The Bowflex Xtreme XTLU is a complete home gym that utilizes Power Rod resistance rather than traditional steel plate weight resistance. This allows for a more compact machine that allows movement in a variety of directions with little alteration to the machine between exercises. The Xtreme XTLU boasts the ability to complete 65 exercises and 210 lbs. of resistance with an option to upgrade to as much as 410 pounds. The Bowflex Xtreme XTLU includes a lat pull-down bar, a leg attachment and a squat station.
  
  

Seated Wide Lat Pulldowns

• Seated wide lat pull-downs work the latissimus dorsi, teres major, rear deltoid and biceps muscles. To perform lat pull-downs use the lat tower. Pick your desired resistance and correctly attach the "power rods" as described in the owner's manual. Grab the angled horizontal bar at each end with an overhand grip and sit facing the power rods. Pull the bar down in a controlled motion in front of your face until it is below your chin. Your shoulder blades should come down and together when performing this movement. When you have reached your termination point, slowly let the bar rise, keeping the muscles taut until your arms are straight.
  
  

Leg Extensions

• Leg extensions isolate the quadriceps on the front of the leg. Using the leg attachment, choose your resistance and correctly connect the power rods. In a seated position, place your knees over the pads at the top of the leg attachment and place your ankles behind the pads at the bottom. Your legs should form an angle that is 90 degrees or less. For stability, hold on to the sides of the seat. In a controlled fluid movement, slowly straighten your legs. Hold that position for a second and then slowly lower your leg to the position from which you began, keeping tension on the muscle.
  
  

Squats

• Squats strengthen the glutes and several muscles in the leg, including the hamstrings, quadriceps and calves. Remove the seat and leg extension attachment. Attach the squat bar and squat straps and connect the amount of resistance you desire. Stand on the platform, facing away from the power rods with your feet shoulder width apart. Squat down and place the squat bar on your shoulders. Keeping your chest out, back straight and abs tight, slowly rise to a standing position, but keep your knees slightly bent. In a controlled steady movement, return to the starting position. Do not let your knees bend past 90 degrees.