Bowflex DUMBBELLS Page 8 Owner'S Manual Download

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Workout 10

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 11

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Flat Chest Press

60d Incline Press

Lying Triceps Extension

60d Incline Triceps Extension

Single Arm Row

Standing Curl

60d Incline Curl

Workout 12

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 13

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Flat Fly

Flat Chest Press

Seated Overhead Press Bilateral

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Wide Row

Standing Curl

Scott Curl

Workout 14

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Reverse Lunge

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 15

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Flat Fly

Flat Chest Press

Seated Overhead Press

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Rear Delt Row

Standing Curl

Scott Curl

Workout 16

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Reverse Lunge

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 17

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Flat Fly

Flat Chest Press

Lateral Raise

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Rear Delt Row

Standing Curl

Scott Curl

Workout 18

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation

Summary of Contents for DUMBBELLS

Page 1: ...DUMBBELLS Owner s Manual Patent 6 422 979 other USA and Foreign Patents Pending...

Page 2: ...1 Read and fully understand all instructions contained in this manual prior to using the product 2 This product is intended for home use only and is not suitable for commercial application 3 Never al...

Page 3: ...on the out ward edge of the Bowflex nameplate Fig 1 4 After confirming the proper rotational function of the adjustment knob turn each adjustment so that the number 5 is aligned with the arrow in the...

Page 4: ...ion of the locking mechanism We suggest you repeat this test periodi cally once a month to confirm the proper function of the locking mechanism Do not intentionally engage the locking mechanism and at...

Page 5: ...dumbbell The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell The symbol indicates the difference between the two weights selected with the...

Page 6: ...e handle is in base 1 Check to assure that the dumbbell handle is fully depressed into the dumbbell base If not fully depressed the locking mechanism will not be released and may be keeping the adjust...

Page 7: ...2 Set 3 Weight Reps Weight Reps Weight Reps Flat Chest Press Overhead Press Lying Triceps Extension Overhead Triceps Extension Single Arm Row Standing Curl Concentration Curls Workout 2 Set 1 Set 2 Se...

Page 8: ...w Wide Row Standing Curl Scott Curl Workout 14 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 15 Set 1 Set 2 Set...

Page 9: ...to leaning forward at the hips without rounding your spine during any part of the movement Keep the knees slightly bent Only move as far as you can correctly It is critical that you keep the chest li...

Page 10: ...floor directly under your knees Do not let your elbows travel behind your shoulders when you are lowering the dumbbells Keep shoulder blades pinched together and maintain good spinal alignment START...

Page 11: ...r arms stable at the elbow Move the dumbbells toward each other directly over the center of your upper chest Keep the tension on the chest throughout the movement Slowly return to the starting positio...

Page 12: ...wrist straight Keep your chest lifted trunk muscles tight and maintain a very slight arch in your lower back Stop the arm motion at the top of the movement slightly before your arm is straight up Keep...

Page 13: ...the chest lifted spine straight and a slight arch in the low back Arm Exercises Overhead Triceps Extension Triceps Kickback START ACTION START Kneel with one leg on the bench bend forward at the hips...

Page 14: ...e rear shoulder muscles tightened during the entire motion FINISH START ACTION START Put one knee on the bench and place the other foot on the floor directly under your hip Place free hand on the benc...

Page 15: ...thout moving your hips or neck Abdominal Exercises Ab Crunch Reverse Crunch START ACTION START Lie on your back with your head resting on the bench Bend your knees fully Determine these positions and...

Page 16: ...keeping tension on your front shoulder muscles through the entire motion FINISH Muscles worked Front deltoid upper traps and triceps Success tips Keep knees slightly bent Keep abs tight and a good spi...

Page 17: ...ughout the movement Keep your abs tight chest lifted and maintain a slight arch in your lower back Muscles worked Upper trapezius Success tips Do not bend the neck backward or forward while raising th...

Page 18: ...ur water TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A B C OR D DURING THE DAY Workout days LOW 2145 HIGH 2320 Off days LOW 1865 HIGH 2040 SELECT TECH MENU PLAN For Males You may choose pl...

Page 19: ...ds or power surges or failure to follow instructions or warnings in Owner s Manual 4 Use of products in a manner or environment for which they were not designed 5 Extended warranties Bowflex will not...

Page 20: ...floods or power surges Damage due to normal wear and tear WHAT WE WILL DO During your Warranty Coverage Period Bow ex will repair any Bow ex SelectTech Dumbbells that proves to be defective in materia...

Page 21: ...ex 1400 NE 136th Ave Vancouver WA 98684 2004 Nautilus Inc All Rights Reserved Bowflex and Bowflex SelectTech are either registered trademarks or trademarks of Nautilus Inc Specifications subject to ch...

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Bowflex DUMBBELLS, Owner'S Manual

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