Table of Contents
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Preface
Congratulations on the your purchase of the Bowflex
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.
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
Table of Contents
Important Safety Instructions...............................
Safety Warning Label Information ...........................
Product Specifications .....................................................
Operation ...........................................
®
Getting to know your Nautilus®
Dumbbells .............................................
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Understanding and testing locking
mechanism function ...................................................
Function ........................................................................
Purpose ........................................................................
function .........................................................................
Offset weight selection ..............................................
Example of offset weight selection ..........................
Weight setting charts .................................................
Maintenance ................................................................
Dumbbell stand............................................................
Troubleshooting guide ................................................
6 week Challenge ..............................
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Menu Plan ..........................................
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menu plan for females ........................
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menu plan for males ............................
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Leg Exercises ..........................................................
Wide squats .................................................................
Calf raises ....................................................................
Stationary lunges ........................................................
Stiff-leg dead lift ..........................................................
Reverse lunge ..............................................................
Chest Exercises ......................................................
Flat chest press ...........................................................
Incline chest press .....................................................
Flat chest fly .................................................................
SelectTech
®
dumbbell.
®
1
1
2
Arm Exercises .........................................................
3
3
4
4
4
4
5
Back Exercises ........................................................
5
6
7
8
9
Abdominal Exercises .............................................
10
14
14
15
Shoulder Exercises ................................................
16
16
16
17
17
18
Muscle Chart ..........................................................
19
19
Limited Warranty ....................................................
19
20
Important Contact Numbers ................................
Dumbbell set. This innovative dumbbell is
®
Incline chest fly ..........................................................
Decline chest fly .........................................................
Standing curls .............................................................
Concentration curls ....................................................
Incline bench curls .....................................................
Concentration curls ...................................................
Overhead triceps extension ......................................
Triceps kickback .........................................................
Lying triceps extension ..............................................
Hammer curls ..............................................................
Single arm row - alternating rows ...........................
Wide rows ....................................................................
Dead lifts ......................................................................
Ab crunch .....................................................................
Reverse crunch ...........................................................
Lying trunk rotation .....................................................
Twisting side crunch ..................................................
Lying leg raise .............................................................
Standing shoulder press ............................................
Lateral raise .................................................................
Seated overhead press ..............................................
Front raise ....................................................................
Rear delt row ...............................................................
Shrugs ...........................................................................
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22
22
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23
23
24
24
25
25
26
26
26
27
28
28
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29
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31
31
32
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Table of Contents
