Bowflex SelectTech BF1090 Owner'S Manual Download Page 13

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Workout 5

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 6

Set #1

Set #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation

Workout 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 #2

Set #3

Weight

Reps

Weight

Reps

Weight

Reps

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 9

Set #1

Set #2

Set #3

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 SelectTech BF1090

Page 1: ...1090 DUMBBELLS Owner s Manual Model BD1090 001 6921 101911 E...

Page 2: ...ws 27 Dead lifts 28 Abdominal Exercises 29 Ab crunch 29 Reverse crunch 29 Lying trunk rotation 30 Twisting side crunch 30 Lying leg raise 31 Shoulder Exercises 32 Standing shoulder press 32 Lateral ra...

Page 3: ...ver exert yourself during exercise Operate the machine in the manner described in this manual Do not try to force the Adjustment Knob to turn when the Dumbbell has been removed from the Dumbbell base...

Page 4: ...2 5 lb plate 5 lb plate 7 5 lb plate 10 lb plate 15 lb plate 5 lb plate 7 5 lb plate 10 lb plate 15 lb plate Base Locking Tab Lifting handle Lifting handle Serial Located on Bottom of Base Weight Pla...

Page 5: ...pping the dumbbell will damage the weight plates and or the locking mechanism and can cause the weight plates to disengage drop from the handle without warning This can cause serious injury and will v...

Page 6: ...se leaving all the 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 p...

Page 7: ...bell to the base in the same orientation Side 1 Side 2 Total dumbbell weight Weight settings selected 20lbs 30 lbs 25 lbs Weight Difference 10 lbs Weight Distribution 10 lbs 15 lbs 25 lbs Weight offse...

Page 8: ...5 75 77 5 80 82 5 85 87 5 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90 Use the matrix above to quickly determine the offset weight selection total for your dumbbell With the dumbbell weight conf...

Page 9: ...th a rag lightly dampened with warm water and a small amount of mild soap Wipe dry with a separate rag 2 The SelectTech Dumbbell is internally lubricated and will not require further internal lubricat...

Page 10: ...electtech com Bowflex SelectTech 2 in 1 Dumbbell Stand optional Model BDS1642 This attractive stand features an ergonomic design to enhance the functionality of the SelectTech Dumbbell dumbbells to th...

Page 11: ...hose 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 k...

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...

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Page 19: ...at the knees unless otherwise determined of the squat FINISH Calf Raises START ACTION START width apart feet facing straight forward with your palms facing in a slight curve in your lower back feet l...

Page 20: ...is directly under you hip with your palms facing inward slight arch in the lower back both knees simultaneously keeping the front knee in line with the toes back knee is going to touch the floor up to...

Page 21: ...tire leg backward keeping your knee steady at a 90 degree angle can without allowing any movement at the waist knee or lower back FINISH Muscles worked Quadriceps glutes hamstrings and adductors Succe...

Page 22: ...ard each other directly over the center of your chest tension on the chest keeping your wrists steady and your movements slow and controlled FINISH START ACTION Muscles worked Pectoralis major deltoid...

Page 23: ...le at the elbow while moving the dumbbells toward each other directly over the center of your chest throughout the movement keeping your wrists steady and your movement slow and controlled FINISH Musc...

Page 24: ...ch other directly over the center of your chest tension on the chest keeping your wrists steady and your movements slow and controlled FINISH Muscles worked Pectoralis major deltoids and triceps Bench...

Page 25: ...NISH START ACTION START facing forward sides lift your chest tighten your abdominals and maintain a very slight arch in your lower back upward and then toward your shoulders while keeping your elbows...

Page 26: ...our knees at the elbow maintaining tension on the biceps with the chest lifted and the abs tight arm keeping your upper arm and shoulder blade completely still without relaxing the biceps FINISH Muscl...

Page 27: ...e of the dumbbell weights with an approximate 90 bend at the elbow slowly straighten your elbows moving your arms in a arcing motion upward over your head completely straight and then reverse the moti...

Page 28: ...s facing upward and your hands holding the dumbbells are just over your forehead shoulder blades together lower back while moving the hands in an arcing motion upward locking out the elbows Do not loc...

Page 29: ...ulder your palm facing the bench your shoulder blades back while simultaneously moving your elbow backward then upward slightly above the height of your trunk while keeping the forearm lined up under...

Page 30: ...e knees start to bend the hips continue to move backward 90 degree bend at the knees unless otherwise determined keeping the chest lifted while moving the hips forward and extending the knee FINISH Mu...

Page 31: ...ur lower ribs toward your hips moving the hips and neck contact with the bench when fully crunched to the start position keeping tension on the abs throughout the movement FINISH Muscles worked Rectus...

Page 32: ...0 degrees a slight arch in your low back and slowly rotate your legs and hips to one side careful not to let your legs and hips rotate uncontrolled to the side the opposite side FINISH Muscles worked...

Page 33: ...nch with each hand your hips and knees keeping them parallel to the floor bench for the entire movement to the starting position without relaxing FINISH Muscles worked Abdominal area including the rec...

Page 34: ...traight a slight arch in the lower back height keeping your palms facing forward away from your torso and your elbows should be bent to 90 degrees as shown your head focusing on moving your elbows up...

Page 35: ...ht a slight arch in the lower back height keeping your palms facing forward away from your torso and your elbows should be bent to 90 degrees as shown your head focusing on moving your elbows up and i...

Page 36: ...move your elbows upward keeping a 60 80 degree angle between your arms and your torso the direction of the dumbbells behind your shoulders then slowly reverse the motion keeping tension on the rear s...

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...

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