Bowflex SelectTech BD1090i Owner'S Manual And Workout Manual Download Page 22

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Muscle Chart

Sternocleidomastoid

Pectoralis Major

Anterior Deltoid

Medial Deltoid

Biceps

Brachialis

External
Obliques

Brachioradialis

Pronator Teres

Flexor Carpi
Radialis

Tensor
Fasciae
Latae

Iliopsoas

Pectineus

Quadriceps:

•฀Rectus฀Femoris
•฀Vastus฀Lateralis
•฀Vastus฀Medialis

Peroneus Longus

Extensor Digitorum
Longus

Tibialis Anterior

Posterior Deltoid

Infraspinatus

Teres Major

Triceps

Latissimus

Dorsi

Gluteus

Medius

Gluteus

Maximus

Adductor

Magnus

Hamstrings:

•฀Biceps฀Femoris

•฀Semitendinosus

•฀Semimembranosus

Trapezius

Serratus Anterior

Rectus Abdominus

Flexor Digitorum

Superficialis

Adductor Longus

Iliotibial Tract

Gracilis

Sartorius

Gastrocnemius

Soleus

Summary of Contents for SelectTech BD1090i

Page 1: ...Owner s Manual and Workout Guide SelectTech BD1090i Dumbbells This product is compliant with the applicable CE requirements...

Page 2: ...rica 800 605 3369 csnls nautilus com outside U S 01 360 859 5180 technics APLA nautilus com Printed in China 2006 Nautilus Inc Important Safety Instructions 3 Safety Warning Labels and Serial Number 3...

Page 3: ...re that your surroundings are free from possible interference and third parties Your workout free space should be 0 6 m 24 more than the maximum reach of the exercise in all directions Do not over exe...

Page 4: ...LED UNIT WEIGHT 41 9 kg 92 3 lbs SHIPPING PACKAGE WEIGHT 45 9 kg 101 1 lbs Features A Handle grip B Adjustment knob C Weight plates 1 1 kg 2 5 lbs 2 2 kg 5 lbs 3 3 kg 7 5 lbs 4 4kg 10 lbs 5 7kg 15 lbs...

Page 5: ...number 4 is aligned with the arrow in the Bowflex nameplate 5 With both adjustment knobs set to 4 pull the handle straight up from the dumbbell This will remove only the handle from the base and let a...

Page 6: ...e into a notch known as a detent You will also hear a slight but audible clicking noise that corresponds with the detent locations for each number 2 You should be able to withdraw the handle from the...

Page 7: ...now tested the function of the locking mechanism We suggest you repeat this test monthly to make sure that the locking mechanism operates correctly Do not engage the locking mechanism and use the hand...

Page 8: ...to lubricate the weight plates and or selection discs use only a silicon lubricant preferably food grade Do not use any solvents harsh detergents chemicals or bleach on this product doing so may dama...

Page 9: ...plates remaining in the dumbbell base are in their correct spots and have not been moved to a different support slot This may be blocking the dumbbell from fitting back into the base Adjustment knob...

Page 10: ...re 2 3 With the handle removed from the base grab one adjustment knob with your other hand and firmly attempt to turn the knob the knob should not rotate 4 Place the dumbbell back into the base and tu...

Page 11: ...Leg Exercises Wide Squats START Calf Raises START Note Optional accessories shown in photos FINISH FINISH Stationary Lunges START FINISH 11...

Page 12: ...Leg Exercises Stiff leg Dead Lift START Reverse Lunge START FINISH FINISH 12...

Page 13: ...at Chest Press Incline Chest Press START START Flat Chest Fly START Note Optional accessories shown in photos FINISH FINISH Note Optional accessories shown in photos FINISH Note Optional accessories s...

Page 14: ...Chest Exercises Incline Chest Fly START FINISH Decline Chest Press START FINISH Note Optional accessories shown in photos Note Optional accessories shown in photos 14...

Page 15: ...Arm Exercises Standing Curls Concentration Curls START START FINISH FINISH Incline Bench Curls START FINISH Note Optional accessories shown in photos Note Optional accessories shown in photos 15...

Page 16: ...s Scott Curls Standing Concentration Curls START Overhead Triceps Extension Triceps Kickback START START FINISH Note Optional accessories shown in photos FINISH FINISH Note Optional accessories shown...

Page 17: ...Arm Exercises Lying Triceps Extension Hammer Curls START START FINISH FINISH Note Optional accessories shown in photos 17...

Page 18: ...Back Exercises Single Arm Row Alternating Rows Wide Rows START START FINISH FINISH Note Optional accessories shown in photos Dead Lifts START FINISH 18...

Page 19: ...es Ab Crunch Reverse Crunch START START FINISH Note Optional accessories shown in photos FINISH Note Optional accessories shown in photos Twisting Side Crunch START FINISH Note Optional accessories sh...

Page 20: ...Shoulder Exercises Standing Shoulder Press Lateral Raise START START FINISH FINISH Seated Overhead Press START FINISH Note Optional accessories shown in photos 20...

Page 21: ...Shoulder Exercises Front Raise START Rear Delt Row Shrugs START START FINISH FINISH FINISH 21...

Page 22: ...s Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Gluteus Medius Gluteus Maxim...

Page 23: ...This page intentionally left blank 23...

Page 24: ...Nautilus Bowflex Schwinn Fitness Universal 8000763 092512 A EN...

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