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important safety instructions .................
product specifications. . .......................................... 5
operation ...................................
®
.
.dumbbells. . ...................................... 6.
®
mechanism.function. . ............................................ 7.
function...................................................................... 7.
purpose. . ...................................................................... 7.
function...................................................................... 7.
offset.weight.selection. . ..................................... 8.
example.of.offset.weight.selection............. 8.
weight.setting.charts. . ....................................... 9.
maintenance. . ........................................................... 10
dumbbell.stand. . ..................................................... 10.
troubleshooting.guide. . ...................................... 11
selecttech
®
6 week challenge ....................
menu plan ..................................
®
leg exercises .....................................................
.
wide.squats............................................................... 16.
.
calf.raises................................................................. 16.
.
stationary.lunges. . ................................................ 17.
.
stiff-leg.dead.lift................................................... 17.
.
reverse.lunge........................................................... 18
chest exercises ................................................
.
flat.chest.press...................................................... 19.
.
incline.chest.press. . .............................................. 19.
.
flat.chest.fly............................................................ 20.
.
incline.chest.fly.. . ................................................... 20.
.
decline.chest.fly..................................................... 21
arm exercises ....................................................
.
standing.curls........................................................ 22.
.
concentration.curls............................................ 22.
.
incline.bench.curls. . ............................................. 23.
.
4
.
concentration.curls............................................ 23.
.
overhead.triceps.extension. . ............................ 24.
.
triceps.kickback. . .................................................... 24.
.
lying.triceps.extension....................................... 25.
.
hammer.curls. . ......................................................... 25.
6.
.
back exercises ..................................................
.
single.arm.row.-.alternating.rows............. 26.
.
wide.rows.................................................................. 26.
.
dead.lifts. . .................................................................. 27.
.
abdominal exercises ......................................
.
ab.crunch................................................................... 28.
.
reverse.crunch. . ...................................................... 28.
.
lying.trunk.rotation. . ........................................... 29.
.
twisting.side.crunch. . .......................................... 29.
.
lying.leg.raise.......................................................... 30
shoulder exercises ........................................
.
standing.shoulder.press................................... 31.
.
lateral.raise............................................................. 31.
12
.
seated.overhead.press........................................ 32.
.
front.raise. . ............................................................... 32.
34
.
rear.delt.row............................................................ 33.
.
shrugs. . ........................................................................ 33.
16.
.
limited warranty .............................................
important contact numbers ......................
19.
22
table of contents
Nautilus
SelectTech
Owner's Manual
®
®
26
28
31.
36
39
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