Bowflex SELECTTECH Owner's Manual 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.
# of Reps: 8-12 (30 to 40 second intervals between sets)
Workout1 Set#1
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout2
Set #2
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout3
Set#3
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout4
Weight Reps Weight Reps
Set #2 Set#1 Set#3
Weight Reps Weight Reps
Set#1 Set #2 Set#3
Reps Weight
Reps Weight
Reps Weight
Reps Weight
Weight Reps Weight Reps
Set #2 Set#1 Set#3
Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation