Bowflex SELECTTECH Owner's Manual
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Bowflex SELECTTECH Owner's Manual

Bowflex SELECTTECH Owner's Manual

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DUMBBELLS
Owner's Manual
Patent
#6,422,979
other
USA
and
Foreign
Patents
Pending

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Summary of Contents for Bowflex SELECTTECH

  • Page 1 DUMBBELLS Owner's Manual Patent #6,422,979 other Foreign Patents Pending...
  • Page 2 SelectTech wM dumbbell. 4. Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts.
  • Page 3 Product Specifications and Terms ..i_ _¸¸ Dumbbell Assembly Weight = Approx. 58 lbs. iiii Lifting H _ncIle...
  • Page 4 Alter confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 5 is aligned with the arrow in the Bowflex nameplate. _gith both adjust- ment knobs set to 5, pull the handle straight up from dumbbell.

  • Page 5: Testing Proper Locking Mechanism Function

    A locking pin in the mechanism will have engaged Bowflex _ SelectTech Dumbbell features a patent the rotational assembly when the unit was withdrawn...

  • Page 6: Offset Weight Selection

    Doing so provided by the SelectTech Dumbbell. can be a powerful muscle development tool during certain workouts, such as the biceps curl. The SelectTech Dumbbell Side 1 Side 2 Total dumbbell weight Weight settings selected 201bs...
  • Page 7 (palm facing leg). As tile curl progresses from tile start quite extensive given adjustment options of the SelectTech T"Dumbbell. to finish position, tile wrist should be rotated progressively outward (palm up). During this curl tile user will be lifting the weight of tile dumbbell...
  • Page 8 2. Do not attempt to disassemble tile dumbbell handle or base assembly. These items are not designed to be user serviced. Doing so will void tile manufacturers warranty. Contact your Bowflex retailer or Bowflex directly for service.

  • Page 9: Troubleshooting Guide

    Troubleshootingguide Problem Solution Dumbbell handle does not fully insert into Make certain that both adjustment knobs are set directly to the number base when no plates are selected (handle has no plates attached), Make certain that all of the weight plates have the "selection tongue"...
  • Page 10 Includes two "seat belts" to secure dumbbells to the base. Integrated towel rack. Dimensions (without dumbbells): 20 1/4" (L) x 24 1/2" (W) x 24 1/4" (H) Check outthe selection of productsavailable from Bowflex at www.bowflexselecttech.com...
  • Page 11 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.
  • Page 12 Workout5 Set#1 Set #2 Set#3 Weight Reps Weight Reps Weight Reps 3OdInclineChest Press LateralRaise Overhead Triceps Extension Triceps Kickback Wide Row 6OdIncline Curl Scott Curl Workout6 Set#1 Set #2 Set#3 Weight Reps Weight Reps Weight Reps Wide Squat Calf Raise Ab Crunch Lying Trunk Rotation Workout7...
  • Page 13 Workout10 Set#1 Set #2 Set#3 Weight Reps Weight Beps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout11 Set#1 Set #2 Set #3 Weight Reps Weight Beps Weight Reps Flat Chest Press 6OdIncline Press Lying Triceps Extension 6OdIncline Triceps Extension Single Arm Row...
  • Page 14 Workout15 Set #2 Set#3 Set #1 Weight Reps Weight Reps Weight Reps FiatFly FlatChest Press Seated Overhead Press Lying Triceps Extension Overhead Triceps Extension Single Arm Row Rear Belt Row Standing Curl Scott Curl Workout16 Set#1 Set #2 Set#3 Weight Reps Weight Reps...

  • Page 15: Leg Exercises

    Leg Exercises Wide Squats Muscles worked START FINISH Q uadriceps, glutes, hamstrings adductors Success tips: • Keep tile knees pointed in the same direction as the toes. • Keep the head and neck in line with the think. • Pay close attention to all alig_mlent and stabilization issues on every part...
  • Page 16 Leg Exercises Stationary Lunges Muscles worked START FINISH O uadriceps, glutes, hamstrings 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. •...

  • Page 17: Reverse Lunge

    Leg Exercises Reverse Lunge Muscles worked START FINISH Ouadriceps, glutes, hamstrings 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. •...

  • Page 18: Chest Exercises

    Chest Exercises Flat Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Success tips • Maintain a 60-90 degree angle between your upper arms and torso at tile start of the motion, and a 90 degree angle from your torso at tile top.
  • Page 19 Chest Exercises Flat Chest Fly START Muscles worked FINISH Pectoralis major and deltoids Bench position Success tips • Maintain a (30-90 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 Chest Exercises Decline ChestPress Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Declined Success tips • Maintain a (;0-90 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 21: Arm Exercises

    Arm Exercises Standing Curls Muscles worked START FINISH 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.
  • Page 22 Arm Exercises Incline Bench Curls Muscles worked START FINISH Biceps and other elbow flexors Bench position Inclined to 4,5 degrees Success tips • Keep tension oil the biceps throughout the movement, don't allow the arm to go to full extension. •...
  • Page 23 Arm Exercises Overhead Triceps Extension Muscles Worked START FINISH 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.
  • Page 24 Arm Exercises LyingTriceps Extension Muscles worked START FINISH Triceps Bench position Success tips • Keep tile upper arm motionless. • Keep the wrists straight. • Tighten your triceps throughout exercise and control the motion all the way down. START ACTION •...

  • Page 25: Back Exercises

    Back Exercises Single Arm Row -- Alternating Rows Muscles Worked START FINISH Latissimus Dorsi, teres minor, postier deltoid and biceps Bench position Success tips • Stabilize your body in position so tile eflSrt is focused on your lat as you lead the movement with extending your...

  • Page 26: Dead Lifts

    Back Exercises Dead Lifts Muscles worked START FINISH Glutes, adductors, hamstrings, quads, spinal erectors and traps Success tips • Keep knees pointed in tile 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...

  • Page 27: Abdominal Exercises

    Abdominal Exercises Ab Crunch Muscles worked START FINISH Rectus abdonfinus and obliques Bench position Success tips • Do not lift your head or chin. Your head should follow the rib motion, rather than lead it. • Maintain normal neck posture. •...
  • Page 28 Abdominal Exercises Lying Trunk Rotation Muscles worked START FINISH Deep spinal and trunk muscles Bench position 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 alig_mlent...

  • Page 29: Lying Leg Raise

    Abdominal Exercises Lying Leg Raise Muscles worked START FINISH Abdominal area, including tile rectus abdominus, obliques and quadriceps Bench position Success tips • Tighten your abs before you move. • Allow exhalation up and inhalation down, without exaggerating breathing. • Contract as far into the movements START ACTION...

  • Page 30: Shoulder Exercises

    Shoulder Exercises Standing Shoulder Press Muscles worked START FINISH 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.
  • Page 31 Shoulder Exercises Seated Overhead Press Muscles worked START FINISH Front deltoid, upper traps and triceps Success tips • Keep feet flat on the floor and directly under ?'our knees. • Keep abs tight and a good spinal alignment. • Do not increase the arch in tile lower back as you raise your arms.
  • Page 32 Shoulder Exercises Rear Delt Row Muscles worked START FINISH Back of tile middle deltoid, tile real" 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.

  • Page 33: Selecttechmenu Plan

    SELECTTECHMENU PLAN For Females You may choose plan A, B, C or D for each meal or snack AFTERNOON SNACK:180-215calories BREAKFAST: 300-335calories 1/2 serving of Champion Met Max (115) 1/2 New York style bagel (125) 1/2 cup of 1% milk (100) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110)
  • Page 34 SELECTTECHMENU PLAN For Males You may choose plan A, B, C or D for each meal or snack AFTERNOON SNACK: 280-315calories BREAKFAST: 455-490calories 1/2 serving of Champion Met Max (115) 1 New York style bagel (250) 2 TBSP of cream cheese or 1 TSP of 1 cup of 1% milk (200) peanut butter (100) 1 Champion...
  • Page 35 1. Bowflex will have the option to repair or replace any exercise product(s), which require warranty service. 2. Bowflex will replace aily equipxile_lt fraiile that is stl"ucturally defective witla a next' fl'axIle o1"l"eplace the unit witta a unit of equal valtle. Box_41ex is tlot responsible for labor charges in replacing defective frames.
  • Page 36 @ 2004, Nautilus Inc, All RightsReserved. 1400 N,E, 136th Ave,, Vancouver, WA 98684. Bowflex, and SelectTeeh loges are either registered trademarks or trademarks o1Nautilus Inc, 17241 Bey AA (03/0d) Nautilus Inc.
  • Page 37 SERVICESUPPORT BOWFLEX ®SelectTech DUMBBELLS Call to speak to a Bowflex Representative at 1 8010 605 3369. You may need to return the defective part, _t yore' expense, to the address given to • Parts (including...
  • Page 38 BOWFLEX Bowflex 1400 NE 136th Ave Vancouver, WA 98684 t) 2004 Nautilus, Inc. All Rights Reserved. Box_41ex and Bowflex SelectTech are either registered trademarks o1"trademarks of Nautilus, Inc. Specifications subject to change.

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