Bowflex SelectTech BD1090 Owner's Manual
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Also See for SelectTech BD1090:
- Owner's manual (42 pages) ,
- Unpacking instructions manual (8 pages) ,
- Owner's manual and workout manual (25 pages)
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Table of Contents
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Summary of Contents for Bowflex SelectTech BD1090
- 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 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. In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner’s manual prior to using the SelectTech... -
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. 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
® nameplate (Fig.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
Understanding and testing the locking mechanism function The Bowflex SelectTech Dumbbell features a patent pending ® ® locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout. -
Page 7: 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 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
20 lbs. Bowflex SelectTech Dumbbell Maintenance ® ® The Bowflex SelectTech Dumbbell is a very low ® ® maintenance product. However, there are steps that you should take to keep the product performing and looking its very best. -
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 • The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or returning the dumbbells to the base. -
Page 11: 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 12: Selecttech
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 13 Workout 5 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl Scott Curl Workout 6 Wide Squat Calf Raise Ab Crunch Lying Trunk Rotation Workout 7 30d Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60d Incline Curl...
- Page 14 Workout 10 Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 11 Flat Chest Press 60d Incline Press Lying Triceps Extension 60d Incline Triceps Extension Single Arm Row Standing Curl 60d Incline Curl Workout 12 Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch...
- Page 15 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 16: Select Tech Menu Plan
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) B. - Page 17 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) B.
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Page 19: Leg Exercises
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 repetition. -
Page 20: 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 21: 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 22: 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 23: 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 24: Decline Chest Fly
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. •... -
Page 25: Arm Exercises
Muscles worked Biceps and other elbow flexors 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 flexors Bench position Flat Success tips... -
Page 26: Incline Bench Curls
Muscles worked Biceps and other elbow flexors 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 27: 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 28: 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 bent and the feet planted on the floor directly under your knees. -
Page 29: Back Exercises
Muscles Worked Latissimus Dorsi, teres minor, postier 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 30: 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 31: Abdominal Exercises
Muscles worked Rectus abdominus and obliques Bench position Flat Success tips • Do not lift your head or chin. Your head should follow the rib motion, rather than lead it. • Maintain normal neck posture. • Move slowly to eliminate momentum. •... -
Page 32: Lying Trunk Rotation
Muscles worked Deep spinal and trunk muscles Bench position Flat Success tips • This is an important exercise but can become high risk if done incorrectly. • Keep the chest lifted and always maintain a good spinal alignment with a very slight arch in the lower back. -
Page 33: Lying Leg Raise
Muscles worked Abdominal area, including the rectus abdo- minus, obliques and quadriceps Bench position Flat Success tips • Tighten your abs before you move. • Allow exhalation up and inhalation down, without exaggerating breathing. • Contract as far into the movements as possible. -
Page 34: 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 35: 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 36: Rear Delt Row
Muscles worked Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and rhom- boids. 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 37: Muscle Chart
Sternocleidomastoid Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Brachioradialis Pronator Teres Flexor Carpi Radialis Tensor Fasciae Latae Iliopsoas Pectineus Rectus Femoris Vastus Lateralis Vastus Medialis Peroneus Longus Extensor Digitorum Longus Tibialis Anterior Muscle Chart Trapezius Serratus Anterior Rectus Abdominus Flexor Digitorum Superficials... - Page 38 This page intentionally left blank.