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Related Manuals for Bowflex SelectTech BF1090
Summary of Contents for Bowflex SelectTech BF1090
- Page 1 1090 DUMBBELLS Owner’s Manual Model: BD1090 001-6921.101911.E...
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Page 2: Table Of Contents
Preface Congratulations on the your purchase of the Bowflex ® SelectTech ® Dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 10 lbs and going all the way up to 90 lbs. -
Page 3: Important Safety Instructions
Printed in China | © 2006 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners. -
Page 4: Safety Warning Labels And Serial Number
Safety Warning Labels and Serial Number Record serial number in the Serial Number field at the beginning of this manual. Note: Each dumbbell base has a unique serial number. Serial number Product Specifications DIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm) ASSEMBLED UNIT WEIGHT: 98 lbs (44.5 kg) -
Page 5: Selecttech ® Operation
(Fig.1). Figure 1 4. After confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 10 is aligned with the arrow in the Bowflex ® nameplate. 5. With both adjustment knobs set to 10, pull the handle straight up from the dumbbell. -
Page 6: Mechanism Function
The knob should not rotate. A locking pin in the mechanism will have engaged the The Bowflex SelectTech ® Dumbbell features a patent pending ®... -
Page 7: Offset Weight Selection
While this is the most common form of improve pronation strength, while more weight on the weight selection and will be used in the vast majority of little finger side will improve supination strength. Not only workouts,the Bowflex ® SelectTech ®... -
Page 8: Weight Setting Charts
With the dumbbell weight configured as defined above, the user should grip the dumbbell with 20 lbs on the thumb side of the hand and the 30 lbs on the little finger side of the hand. Start the biceps curl with a neutral wrist and forearm position (palm facing leg). -
Page 9: Maintenance
40 lbs + 20 lbs Bowflex ® SelectTech ® Dumbbell Maintenance The Bowflex ® SelectTech ® Dumbbell is a very low Do not use any solvents, harsh detergents, maintenance product. However, there are steps that you chemicals or bleach on this product − doing so... -
Page 10: Dumbbell Stand
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 the base. Optional exercise bench and mat are available separately. Check out the selection of products available at www.bowflexselecttech.com... -
Page 11: Troubleshooting Guide
Troubleshooting guide Problem Solution 1. Make certain that both adjustment knobs are set directly to Dumbbell handle does not fully insert into base the number 10. when no plates are selected (handle has no plates attached). 1. Check to see if you have selected different weights on each side of Dumbbell handle does not fully insert into base the dumbbell (for example one adjustment knob is set to 10 and the when plates are selected (handle has plates... -
Page 12: Selecttech ® 6 Week Challenge
SelectTech ® 6 Week Challenge FREQUENCY: 3 Days a Week TIME: About 30 minutes For a successful workout, focus on generating the muscular contraction required to create the motion of the weight (demonstrated in your “The Secrets of the 4-Step Rep” DVD) not just lifting the weight. # of Reps: 8-12 (30 to 40 second intervals between sets) Workout 1 Set #1... - Page 13 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...
- Page 14 Workout 10 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 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press 60d Incline Press Lying Triceps Extension...
- Page 15 Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying Triceps Extension Overhead Triceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Set #2 Set #3...
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Page 16: Select Tech Menu Plan
SELECT TECH MENU PLAN For Females You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories AFTERNOON SNACK: 180-215 calories A. 1/2 New York style bagel (125) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1/2 cup of 1% milk (100) peanut butter (100) - Page 17 SELECT TECH MENU PLAN For Males You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories AFTERNOON SNACK: 280-315 calories A. 1 New York style bagel (250) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1 cup of 1% milk (200) peanut butter (100)
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Page 19: Leg Exercises
Leg Exercises Wide Squats Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips: direction as the toes. trunk. stabilization issues on every part of each repetition. START ACTION and stand with your feet slightly sticking the hips back as the knees wider than shoulder width apart. -
Page 20: Stationary Lunges
Leg Exercises Stationary Lunges Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips lunge down, your front foot is directly under your knee and your back leg lines up under your hip. slight arch in the lower back during the movement. -
Page 21: Reverse Lunge
Leg Exercises Reverse Lunge Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips lunge back, your front foot is directly under your knee and your back leg lines up under your hip. slight arch in the lower back during the movement. -
Page 22: Chest Exercises
Chest Exercises Flat Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Flat Success tips your upper arms and torso at the start of the motion, and a 90 degree angle from your torso at the top. positioned flat on the floor directly under START ACTION... -
Page 23: Flat Chest Fly
Chest Exercises Flat Chest Fly Muscles worked START FINISH Pectoralis major and deltoids Bench position Flat Success tips your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top. START ACTION positioned flat on the floor directly under... -
Page 24: Decline Chest Fly
Chest Exercises Decline Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Declined Success tips your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top. positioned flat on the floor directly under START ACTION... -
Page 25: Arm Exercises
Arm Exercises Standing Curls Muscles worked START FINISH Biceps and other elbow flexors Success tips maintain a very slight arch in your lower back. START ACTION facing forward. upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms sides, lift your chest, tighten your completely still. -
Page 26: Incline Bench Curls
Arm Exercises Incline Bench Curls Muscles worked START FINISH Biceps and other elbow flexors Bench position Inclined to 45 degrees Success tips the movement. Don’t allow the arm to go to full extension. START ACTION and maintain a very slight arch in your lower back. -
Page 27: Overhead Triceps Extension
Arm Exercises Overhead Triceps Extension Muscles Worked START FINISH Triceps Success tips approximately shoulder width apart. together, and a very slight arch in your lower back. motionless and your wrists straight. START ACTION using a controlled motion. and feet shoulder width apart. slowly straighten your elbows, moving your arms in a arcing motion upward over your head. -
Page 28: Lying Triceps Extension
Arm Exercises Lying Triceps Extension Muscles worked START FINISH Triceps Bench position Flat Success tips exercise and control the motion all the way down. START ACTION on the floor directly under your knees. head supported on the bench. while moving the hands in an arcing motion upward. -
Page 29: Back Exercises
Back Exercises Single Arm Row — Alternating Rows Muscles Worked START FINISH Latissimus Dorsi, teres minor, postier deltoid and biceps Bench position Flat Success tips effort is focused on your lat as you lead the movement with extending your elbow upward. -
Page 30: Dead Lifts
Back Exercises Dead Lifts Muscles worked START FINISH Glutes, adductors, hamstrings, quads, spinal erectors and traps Success tips as the feet. and stabilization issues on every part of each repetition. START ACTION arches/feet, not the toes or heels. dumbbell about shoulder width by sticking the hips out as the knees apart. -
Page 31: Abdominal Exercises
Abdominal Exercises Ab Crunch Muscles worked START FINISH Rectus abdominus and obliques Bench position Flat Success tips should follow the rib motion, rather than lead it. START ACTION without exaggerating breathing. shown. torso, slowly moving your lower ribs toward your hips. dumbbell over your upper chest. -
Page 32: Lying Trunk Rotation
Abdominal Exercises Lying Trunk Rotation Muscles worked START FINISH Deep spinal and trunk muscles Bench position Flat Success tips become high risk if done incorrectly. a good spinal alignment with a very slight arch in the lower back. START ACTION better, especially in this exercise. -
Page 33: Lying Leg Raise
Abdominal Exercises Lying Leg Raise Muscles worked START FINISH Abdominal area, including the rectus abdo- minus, obliques and quadriceps Bench position Flat Success tips without exaggerating breathing. START ACTION possible. resting on the bench. your hips and knees. back against the bench. keeping them parallel to the floor. -
Page 34: Shoulder Exercises
Shoulder Exercises Standing Shoulder Press Muscles worked START FINISH Front deltoid, upper traps and triceps Success tips alignment. back as you raise your arms. Keep your spine steady. START ACTION straight. your head, focusing on moving your elbows up and inward toward your ears. -
Page 35: Seated Overhead Press
Shoulder Exercises Seated Overhead Press Muscles worked START FINISH Front deltoid, upper traps and triceps Success tips under your knees. alignment. back as you raise your arms. Keep you spine steady. START ACTION straight. your head, focusing on moving your elbows up and inward toward your ears. -
Page 36: Rear Delt Row
Shoulder Exercises Rear Delt Row Muscles worked START FINISH Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and rhom- boids. Success tips allow your body to sway during the motion. choose to let the shoulder blades float forward and backward naturally. -
Page 37: Muscle Chart
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Posterior Deltoid Serratus Anterior Medial Deltoid Infraspinatus Biceps Rectus Abdominus Teres Major Brachialis Flexor Digitorum Triceps Superficials External Obliques Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Gluteus Radialis Medius Tensor Gluteus Fasciae Maximus Latae Adductor... - Page 38 This page intentionally left blank.