Bowflex SBD1090 Owner'S Manual Download Page 13

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Workout 5

Set #1

Set #

Weight

Reps

Weight

Reps

Weight

Reps

30d Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60d Incline Curl

Scott Curl

Workout 6

Set #1

Set #

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation

Workout 7

Set #1

Set #

Weight

Reps

Weight

Reps

Weight

Reps

30d Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60d Incline Curl

Scott Curl

Workout 8

Set #1

Set #

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 9

Set #1

Set #

Weight

Reps

Weight

Reps

Weight

Reps

Flat Chest Press

60d Incline Press

Overhead Triceps Extension

60d Incline Triceps Extension

Single Arm Row

Standing Curl

60d Incline Curl

Summary of Contents for SBD1090

Page 1: ...1090 DUMBBELLS Owner s Manual Patent 6 422 979 other USA and Foreign Patents Pending Model BD1090 PN 001 6921 Rev B 12 20 2006...

Page 2: ...ls 23 Scott curls standing Concentration curls 23 Overhead triceps extension 24 Triceps kickback 24 Lying triceps extension 25 Hammer curls 25 Back Exercises 26 Single arm row alternating rows 26 Wide...

Page 3: ...our workout make certain that your surroundings are free from potential interference 11 The SelectTech dumbbells are very heavy if you are not using the optional SelectTech Dumbbell Stand we suggest y...

Page 4: ...25 3 cm ASSEMBLED UNIT WEIGHT 98 lbs 44 5 kg SHIPPING PACKAGE WEIGHT 105 lbs 47 6 kg 444 253 242 ANDLE GRIP LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE LB PLATE A...

Page 5: ...ing the proper rotational function of the adjustment knob turn each adjustment so that the number 10 is aligned with the arrow in the Bowflex nameplate 5 With both adjustment knobs set to 10 pull the...

Page 6: ...e weight plates behind 3 With the handle removed from the base grab one adjustment knob with your other hand and gently attempt to turn the knob The knob should not rotate A locking pin in the mechani...

Page 7: ...supination and pronation Turning a doorknob clockwise would be the supination direction while counter clockwise would be the pronation direction Whether you are training for a specific sport or just t...

Page 8: ...mbina tions of weight settings This is just one example of the offset weight settings you may use The weight combinations and totals are quite extensive given the adjust ment options of the SelectTech...

Page 9: ...electTech Dumbbell is internally lubricated and will not require further internal lubrication The contact between weight plates and selection discs is not lubricated but has naturally low friction Thi...

Page 10: ...the user to maintain proper upper body position while lifting or returning the dumbbells to the base The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lif...

Page 11: ...penings in the base 2 Verify that the plates not selected those plates remaining in the dumbbell base are in their correct spots and have not been moved to a different support slot This may be blockin...

Page 12: ...nating Overhead Press Alternating Lying Triceps Extension Overhead Triceps Extension Single Arm Row Standing Curl Alternating Concentration Curls Workout 4 Set 1 Set 2 Set 3 Weight Reps Weight Reps We...

Page 13: ...rkout 7 Set 1 Set 2 Set 3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 8 Set 1 Set...

Page 14: ...rl 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 R...

Page 15: ...ght 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 Late...

Page 16: ...ple AFTERNOON SNACK 180 215 calories A 1 2 serving of Champion Met Max 115 1 2 cup of 1 milk 100 B 2 servings of medium sized fruit 200 C 1 cup of 1 low fat cottage cheese 180 D 6 oz of Yoplait 99 fat...

Page 17: ...5 AFTERNOON SNACK 280 315 calories A 1 2 serving of Champion Met Max 115 1 cup of 1 milk 200 B 1 Champion SnacBar 180 1 serving of medium sized fruit 100 C 1 cup of 1 low fat cottage cheese 180 1 serv...

Page 18: ...FINISH Calf Raises START ACTION START Stand with your feet about shoulder width apart feet facing straight forward Hold the dumbbells at your sides with your palms facing in Keep your chest lifted abs...

Page 19: ...p the chest lifted abs tight and a slight arch in the lower back Slowly lower your body bending at both knees simultaneously keeping the front knee in line with the toes Move down and stop just before...

Page 20: ...your knee steady at a 90 degree angle Slowly move your leg as far as you can without allowing any movement at the waist knee or lower back Slowly return to start position FINISH Muscles worked Quadri...

Page 21: ...keep the tension on the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled FINISH START ACTION Muscles worked Pectoralis major deltoids and...

Page 22: ...eping your arms stable at the elbow while moving the dumbbells toward each other directly over the center of your chest Keep the tension on the chest throughout the movement Slowly return to the start...

Page 23: ...bows Keep the tension on the chest Slowly return to the starting position keeping your wrists steady and your movements slow and controlled FINISH Muscles worked Pectoralis major deltoids and triceps...

Page 24: ...s facing forward Stand with your upper arms by your sides lift your chest tighten your abdominals and maintain a very slight arch in your lower back Curl the dumbbells forward then upward and then tow...

Page 25: ...s Maintain a good spinal alignment with the chest lifted and the abs tight Curl the forearms toward the upper arm keeping your upper arm and shoulder blade completely still Slowly return to the starti...

Page 26: ...an approximate 90 bend at the elbow Keeping your upper arms stable slowly straighten your elbows moving your arms in a arcing motion upward over your head Stop the motion before your arms are complet...

Page 27: ...are just over your forehead Raise your chest and pinch your shoulder blades together Maintain a very slight arch in the lower back Keep the upper arms stationary while moving the hands in an arcing m...

Page 28: ...ng your shoulder blades back while simultaneously moving your elbow backward then upward Continue moving the elbow up slightly above the height of your trunk while keeping the forearm lined up under t...

Page 29: ...e hips continue to move backward Lower to approximately a 90 degree bend at the knees unless otherwise determined Move back to the starting position keeping the chest lifted while moving the hips forw...

Page 30: ...ips Move as far as you can without moving the hips and neck The lower back should not lose contact with the bench when fully crunched Slowly reverse the action returning to the start position keeping...

Page 31: ...abdominal area and slowly rotate your legs and hips to one side Move slow and controlled being careful not to let your legs and hips rotate uncontrolled to the side Move back to the starting position...

Page 32: ...knees Move your legs away from you keeping them parallel to the floor Keep your back flat against the bench for the entire movement Slowly reverse the action and return to the starting position withou...

Page 33: ...abs tight and a slight arch in the lower back Raise the dumbbells to shoulder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be b...

Page 34: ...ise the dumbbells to shoulder height keeping your palms facing forward Upper arms should be 90 degrees away from your torso and your elbows should be bent to 90 degrees as shown Straighten your arms s...

Page 35: ...ow your arms to bend as you move your elbows upward keeping a 60 80 degree angle between your arms and your torso Your forearms should always point in the direction of the dumbbells Move till your elb...

Page 36: ...34...

Page 37: ...Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maximus Adduct...

Page 38: ...h its exercise products Nautilus Inc s liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Nautilus Inc s election to the repayment of an amount...

Page 39: ...999 Over 150 000 What other types of exercise equipment do you own Did you receive this item as a gift Yes No Name of original purchaser Original purchaser customer ID number 2006 Nautilus Inc All Rig...

Page 40: ...uch as floods or power surges Damage due to normal wear and tear WHAT WE WILL DO During your Warranty Coverage Period Nautilus Inc will repair any Bowflex SelectTech Dumbbells that proves to be defect...

Page 41: ...ernational S A Rue Jean Prouv 6 1762 Givisiez Switzerland Tel 41 26 460 77 77 Fax 41 26 460 77 70 E mail technics nautilus com INTERNATIONAL OFFICES SWITZERLAND OFFICE Nautilus Switzerland S A Rue Jea...

Page 42: ...Bowflex logo and Bowflex SelectTech are either registered trademarks or trademarks of Nautilus Inc Specifications subject to change Nautilus Inc 16400 SE Nautilus Drive Vancouver Washington USA 98683...

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