Bowflex SELECTTECH Owner'S Manual Download Page 34 | Manualshive

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Summary of Contents for SELECTTECH

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

Page 2: ...UCTIONS 1 Read and fully understand all instructions contained in this manual prior to using tile product 2 This product is intended for home use only and is not suitable for commercial application 3...

Page 3: ...Product Specifications and Terms i_ _ Dumbbell Assembly Weight Approx 58 lbs Lifting H_ncIle iiii...

Page 4: ...rotated until 20 is aligned with the arrow located on the out ward edge of the Bowflex Figure 1 nameplate Fig l Alter confirming the proper rotational function of the adjustment knob turn each adjustm...

Page 5: ...the base leaving all the weight plates behind 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 lock...

Page 6: ...eight plates selected will not be the same on both sides of the dumbbell You must therefore make certain to return the dumbbell to the base in the same orientation in which itwas removed in order for...

Page 7: ...forearm and wrist Below you will find some helpful charts that will provide the total dumbbell weight for various combinations of weight settings This is just one example of the off set weight settin...

Page 8: ...rication The contact between weight plates and selection discs is not lubricated but has naturally low friction This generally will not require any lubrication Should you feel it necessary to lubricat...

Page 9: ...r rect and vacant openings in the base 2 Verify that tile plates not selected those plates remaining in tile dumbbell base are in their correct spots and have not been moved to a different support slo...

Page 10: ...g or returning tile dumbbells to tile base The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position Large adjustable stabilizer feet assure maxi...

Page 11: ...ngle Arm Row Standing Curl Concentration Curls Workout2 Set 2 Stationary Lunge Stiff Leg Dead Lift Calf Raise Ab Crunch LyingTrunk Rotation Workout3 Set 3 Flat Chest Press Alternating Overhead Press A...

Page 12: ...rkout7 Set 2 Set 1 Set 3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise OverheadTriceps Extension Triceps Kickback Wide Row 6OdIncline Curl Scott Curl Set 2 Set 3 Workout8 S...

Page 13: ...url 6OdIncline Curl Set 2 Workout12 Set 1 Set 3 Weight Reps Weight Reps Weight Reps Stiff Leg Dead Lift Wide Squat Calf Raise Reverse Crunch LyingTrunk Rotation Set 1 Workout13 Set 2 Set 3 Weight Reps...

Page 14: ...2 Weight Reps Set 3 Weight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch LyingTrunkRotation Set 3 Workout17 Set 2 Set 1 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Lateral...

Page 15: ...ng the hips back as the knees start to bend Keep the chest up and the and back flat as the hips continue to move backward Lower to approximately 90 degrees at the knees unless otherwise determined Ret...

Page 16: ...d stop just before the back knee is going to touch the floor Reverse the motion and come back up to the starting position I Muscles worked Hamstrings glutes and spinal erectors Success tips Your torso...

Page 17: ...switch to tile other side Reverse Lunge Leg Exercises START FINISH START Stand with your feet togetheI Hold the dumbbells at your sides with your palms facing inward Keep the chest lifted abs tight an...

Page 18: ...to the starting position keeping your wrists steady and your movements slow and controlled I Muscles worked Pectoralis major deltoids and triceps Bench position Inclined to 45 degrees Success tips Mai...

Page 19: ...chest throughout the movement Slowly return to the starting position keeping your wrists steady and your movement slow and controlled I Muscles worked Pectoralis major and deltoid Bench position Incli...

Page 20: ...in line with the dumbbell over your wrists and elbows Decline ChestPress Chest Exercises START FINISH START Grab the dmnbbells and lie back on the bench Bend your elbows back keeping your arms at app...

Page 21: ...performing the same arcing motion I Muscles worked Biceps and other elbow flexors Bench position Rat Success tips Do not rock the upper body while bending the elbow Keep your wrist straight Keep your...

Page 22: ...o the starting position without relaxing the biceps I Scott Curls Standing Concentration Curls Muscles worked Biceps and other elbow flexors Bench position Inclined to 60 degrees Success tips Do not r...

Page 23: ...g your arms in a arcing motion upward over your head Stop the motion before your arms are completely straight and then reverse the motion slowing returning to the starting position keeping tension on...

Page 24: ...p the upper arms stationary while moving the hands in an arcing motion upward Stop the motion slightly before locking out the elbows Do not lock out the elbow Slowly reverse the arcing motion back to...

Page 25: ...ackward then upward Continue moving the elbow up slig ltly above the height of your trunk while keeping the forearm lined up under the elbow While controlling the resistance lower the arm back to the...

Page 26: ...heels START Position your feet in line with tile dumbbell about shoulder width apart Point your toes outward slightly and direct the thighs to the same outward angle as the feet Hold the dumbbells wi...

Page 27: ...ly reverse the action returning to the start position keeping tension on the abs throughout the movement I Muscles worked Abdominal area including the rectus abdominus and the obliques Bench position...

Page 28: ...being carefld not to let your legs and hips rotate uncontrolled to the side Move back to the starting position V_fork one side to fatiglle and tllen do the opposite side I Muscles worked Obliques and...

Page 29: ...Abdominal Exercises START FINISH START Lie oil your back with your head resting on the bench Tighten your abs and flatten your back against the bench Bend your knees and hips to 90 degrees Reach to t...

Page 30: ...rd your ears Straighten your arms slowly over your head focusing on moving your elbows up and inward toward your ears Slowly return to the starting position keeping tension on your front shoulder musc...

Page 31: ...ead focusing on moving your elbows up and inward toward your ears Slowly return to the starting position keeping tension on your front shoulder muscles through the entire motion I Muscles worked Front...

Page 32: ...facing back Bend forward at the knees and hips so that your arms will hang slightly in front of your knees holding the dumbbells Keep your head neck in line with your spine as shown ACTION Allow your...

Page 33: ...oplait 99 fat free yogurt 180 350 380calories 2 slices of whole grain bread 150 1 5 oz of turkey ham chicken or tuna fish 75 1 TBSP of light mayonnaise 50 lettuce tomato onion and pickles optional 1 s...

Page 34: ...ast 150 1 cup of cooked rice preferably brown 200 1 cup of broccoli 80 DINNER 425 460calories A 3 oz of chicken turkey or fish 150 1 medium sized baked potato or 1 cup of cooked rice preferably brown...

Page 35: ...nses in connection with its exercise products Bou_lex liability hereunder is expressly limited to the replacement of goods not complying with this warranty or at Bowtlex election to the repayment of a...

Page 36: ...al information on healthy lifestyle products Yes No Which best describes your family income Under 15 000 25 000 34 999 50 000 74 999 15 000 24 999 35 000 49 999 75 000 99 999 100 000 149 999 Over 150...

Page 37: ...es Damage due to normal wear and tear WHATWE WILL DO During your Warranty Coverage Period Bowflex will repair any Bowflex SelectTech Dumbbells that proves to be defective in materials or workmanship I...

Page 38: ...wflex 1400 NE 136th Ave Vancouver WA 98684 t 2004 Nautilus Inc All Rights Reserved Box_41ex and Bowflex SelectTech are either registered trademarks o1 trademarks of Nautilus Inc Specifications subject...

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