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Summary of Contents for Bowflex SelectTech ST220
- Page 1 SelectTech 220 Dumbells ™ Owner’s Manual Patent #6,422,979 Other USA and Foreign Patents Pending...
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Page 3: Important Symbols
Preface Congratulations on the your purchase of the Bowflex SelectTech 220 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 2.5 lbs and going all the way up to 20 lbs. - Page 4 (Fig. 1). 4. After confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 2.5 is aligned with the arrow in the Bowflex nameplate. 5. With both adjustment knobs set to 2.5, pull the handle straight up from the dumbbell.
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Page 5: Testing Proper Locking Mechanism Function
Understanding and testing the locking mechanism function The Bowflex ® SelectTech ™ 220 features a locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention dur- ing the workout. It is important that you fully understand the function of this mechanism and periodically test it to ensure it is properly functioning. -
Page 6: Offset Weight Selection
While this is the most common form of weight selection and will be used in the vast majority of workouts, the Bowflex SelectTech ™... - Page 7 provided by the SelectTech 220. ™ The dumbbell weight has been set to 10 lbs on one side and 20 lbs on the other. The total weight of the dumbbell is therefore 15 lbs. This 15 lb dumbbell has the weight distrib- uted such that there are 5 lbs on one side and 10 lbs on the other for a total of 15 lbs.
- Page 8 2. Do not attempt to disassemble the dumbbell handle or base assembly. These items are not designed to be user serviced. Doing so will void the manufacturers warranty. Contact your Bowflex retailer or Nautilus, Inc. directly for service. 220 handle assembly,...
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Page 9: Troubleshooting Guide
Troubleshooting guide Problem Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). Dumbbell handle does not fully insert into base when plates are selected (handle has plates attached). Adjustment knob will not turn while handle is in base. - Page 10 Bowflex SelectTech 220 Dumbbell Stand (optional) ® ™ This attractive stand features an ergonomic design to enhance the functionality of the SelectTech 220. ™ • The V-shape “step-in” design allows the user to maintain proper upper body posi- tion while lifting or returning the dumbbells to the base.
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Page 11: Week Challenge
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... - Page 12 Workout 5 30º Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60º Incline Curl Scott Curl Workout 6 Wide Squat Calf Raise Ab Crunch Lying Trunk Rotation Workout 7 30º Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60º...
- Page 13 Workout 10 Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 11 Flat Chest Press 60º Incline Press Lying Triceps Extension 60º Incline Triceps Extension Single Arm Row Standing Curl 60º Incline Curl Workout 12 Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch...
- Page 14 Workout 15 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 Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 17 Flat Fly Flat Chest Press Lateral Raise...
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Page 15: Calf Raises
Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips: • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and repetition. -
Page 16: Stationary Lunges
Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. -
Page 17: Reverse Lunge
Muscles worked Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. -
Page 18: Chest Exercises
Muscles worked Pectoralis major, deltoids and triceps Bench position Flat Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and a 90 degree angle from your torso at the top. •... -
Page 19: Flat Chest Fly
Muscles worked Pectoralis major and deltoids Bench position Flat Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top. •... - Page 20 Muscles worked Pectoralis major, deltoids and triceps Bench position Declined Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top. •...
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Page 21: Arm Exercises
Muscles worked Biceps and other elbow fl exors Success tips • Keep elbows at your sides. • Keep your wrists straight. • Keep your trunk muscles tight and maintain a very slight arch in your lower back. Muscles worked Biceps and other elbow fl exors Bench position Flat Success tips... -
Page 22: Incline Bench Curls
Muscles worked Biceps and other elbow fl exors Bench position Inclined to 45 degrees Success tips • Keep tension on the biceps throughout the movement, don’t allow the arm to go to full extension. • Keep your wrist straight. • Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back. -
Page 23: Overhead Triceps Extension
Muscles Worked Triceps Success tips • Keep your knees slightly bent with your feet approximately shoulder width apart. • Keep your chest lifted, shoulders pinched together and a very slight arch in your lower back. • Keep your upper arms and shoulders motionless and your wrists straight. -
Page 24: Lying Triceps Extension
Muscles worked Triceps Bench position Flat Success tips • Keep the upper arm motionless. • Keep the wrists straight. • Tighten your triceps throughout the exercise and control the motion all the way down. • Keep the knees bend and the feet planted on the floor directly under your knees. -
Page 25: Back Exercises
Muscles Worked Latissimus Dorsi, teres minor, posterior deltoid and biceps Bench position Flat Success tips • Stabilize your body in position so the effort is focused on your lat as you lead the movement with extending your elbow upward. • Keep the dumbbell lined up directly under your wrist and elbow when doing the movement. -
Page 26: Dead Lifts
Muscles worked Glutes, adductors, hamstrings, quads, spinal erectors and traps Success tips • Keep knees pointed in the same direction as the feet. • Keep head and neck in line with the trunk. • Pay close attention to all the alignment and stabilization issues on every part of each repetition. -
Page 27: Shoulder Exercises
Muscles worked Front deltoid, upper traps and triceps Success tips • Keep knees slightly bent. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. Keep your spine steady. -
Page 28: Seated Overhead Press
Muscles worked Front deltoid, upper traps and triceps Success tips • Keep feet flat on the floor and directly under your knees. • Keep abs tight and a good spinal alignment. • Do not increase the arch in the lower back as you raise your arms. -
Page 29: Rear Delt Row
Muscles worked Back of the middle deltoid, the rear del- toid, posterior rotator cuff , trapezius and rhomboids. Success tips • Keep your spine and hips stable and do not allow your body to sway during the motion. • For normal pulling exercises you may choose to let the shoulder blades float forward and backward naturally. - Page 30 You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories A. 1/2 New York style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) 1/2 serving of Champion Metabolol II (130) 1 cup of 1% milk (200)
- Page 31 You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories A. 1 New York style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) 1 serving of Champion Metabolol II 1 cup of 1% milk (200) C.
- Page 32 5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized Bowflex ment part not supplied by Nautilus, Inc., Nautilus, Inc. shall not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service or parts.
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Page 33: Warranty Registration Card
Bowflex SelectTech ® IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mrs. Name: Address: City: Phone number: E-Mail address: Is this your primary address? Place of purchase: Date of purchase: Purchaser date of birth: Gender:... - Page 34 • Parts (including handle assembly and base assembly): 2 years • Weight Plates: 5 years • Labor: 1 year from the date of original purchase WARRANTIES DO NOT COVER • Bowflex ® SelectTech ™ 220 purchased for commercial or institutional use.
- Page 36 This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex SelectTech 220 dumbbells or any ® ™ instructions found in this manual, please call Customer Service at 1-800-605-3369 for assistance. © 2005 Nautilus, Inc. All Rights Reserved.
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