Selecttech - Bowflex SBD1090 Owner's Manual

SelectTech

6 Week Challenge
®
FREQUENCY: 3 Days a Week
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
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout 
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
10
TIME: About 30 minutes
Set #1
Weight Reps
Set #1
Weight Reps
Set #1
Weight Reps
Set #1
Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps