Bowflex SelectTech BD55i Owner'S Manual And Workout Manual Download Page 12 | Manualshive

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Stiff-leg Dead Lift

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Leg Exercises

Reverse Lunge

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FINISH

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Summary of Contents for SelectTech BD55i

Page 1: ...Owner s Manual and Workout Guide SelectTech BD552i Dumbbells This product is compliant with the applicable CE requirements...

Page 2: ...m Function 6 Testing Proper Locking Mechanism Function 7 Maintenance 8 Dumbbell Stand 8 Troubleshooting Guide 9 Locking Mechanism Test 10 Exercises 11 Leg Exercises 11 Chest Exercises 13 Arm Exercises...

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: ...ons 43cm x 21 2cm x 22 8cm 16 9 L x 8 3 W x 9 H Dumbbell Assembly Weight 55 6 lbs 25 2 kg Features A Handle grip B Adjustment knob C Weight plates D Weight locking tab E Base F Lifting handle 22 8cm 9...

Page 5: ...o that the number 2 is aligned with the arrow in the Bowflex nameplate 5 With both adjustment knobs set to 2 pull the handle straight up from the dumbbell This will remove only the handle from the bas...

Page 6: ...two key functions 1 The mechanism will only let the adjustment knobs turn when the dumbbell handle fully engages the dumbbell base The mechanism prevents deselecting dropping weight plates from the d...

Page 7: ...s represents an incomplete weight selection where the adjustment knob has not fully selected a weight and the knob is in between the selection detents clicks 6 With the selection knob in this improper...

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: ...into the dumbbell base If not fully depressed the locking mechanism will not be released and may prevent the adjustment knobs from rotating 2 Check to see if any weight plates have been put into the b...

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: ...Stiff leg Dead Lift START Leg Exercises 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 8000722 092512 A EN...

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