DUMBBELLS Owner’s Manual Patent #6,422,979 other USA and Foreign Patents Pending
Preface IMPORTANT SAFETY INSTRUCTIONS Congratulations on the your purchase of the Bowflex SelectTech™ 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 5 lbs and going all the way up to 52.5 lbs.
Getting to know your Bowflex® SelectTech™ Dumbbells Product Specifications and Terms The Bowflex SelectTech dumbbells are shipped fully assembled, one dumbbell to a box. After carefully removing the dumbbell from its box, there are some initial steps that should be taken to familiarize you with the function of the product and to assure that all aspects of the dumbbell are performing according their specifications. 1.
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. It is important that you fully understand the function of this mechanism and periodically test it to ensure it is properly functioning. Function The locking mechanism provides two key functions: 1.
Bowflex® SelectTech™ Dumbbell maintenance: The dumbbell weight has been set to 20 lbs on one side and 30 lbs on the other. The total weight of the dumbbell is therefore 25 lbs. This 25 lb dumbbell has the weight distributed such that there are 10 lbs on one side and 15 lbs on the other for a total of 25 lbs. 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.
Troubleshooting guide Bowflex® SelectTech™ Dumbbell Stand (optional) Problem Solution Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1. Make certain that both adjustment knobs are set directly to the number 5. 2. Make certain that all of the weight plates have the “selection tongue” facing away from the dumbbell grip.
SelectTech 6 Week Challenge Workout 5 FREQUENCY: 3-Days a Week Set #1 Weight TIME: About 30 minutes Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps 30d Incline Chest Press 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.
Workout 10 Set #1 Weight Set #2 Reps Weight Workout 15 Set #3 Reps Weight Stiff-Leg Dead Lift Flat Fly Wide Squat Flat Chest Press Calf Raise Seated Overhead Press Reverse Crunch Lying Triceps Extension Lying Trunk Rotation Overhead Triceps Extension Workout 11 Set #1 Weight Set #2 Reps Weight Weight Reps Standing Curl 60d Incline Press Scott Curl Lying Triceps Extension Workout 16 60d Incline Triceps Extension Single Arm Row Wide Squat Standing Curl Reverse Lunge 60d Incline
Leg Exercises Leg Exercises Stationary Lunges Wide Squats Muscles worked START Muscles worked FINISH Quadriceps, glutes, hamstrings and adductors • 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. START ACTION • Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.
Leg Exercises Chest Exercises Reverse Lunge Muscles worked START Flat Chest Press Muscles worked FINISH Quadriceps, glutes, hamstrings and adductors Pectoralis major, deltoids and triceps START FINISH Bench position Flat 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.
Chest Exercises Chest Exercises Flat Chest Fly Muscles worked START Decline Chest Press Muscles worked FINISH Pectoralis major and deltoids Pectoralis major, deltoids and triceps Bench position Bench position Flat Declined Success tips 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. • Keep knees bent so your feet are positioned flat on the floor directly under your knees.
Arm Exercises Arm Exercises Standing Curls Muscles worked START Incline Bench Curls Muscles worked FINISH Biceps and other elbow flexors START Biceps and other elbow flexors FINISH Bench position Inclined to 45 degrees 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. Success tips START • Hold the dumbbells with your hands facing forward.
Arm Exercises Arm Exercises Overhead Triceps Extension Muscles Worked START Lying Triceps Extension Muscles worked FINISH Triceps Triceps START FINISH Bench position Flat 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.
Back Exercises Back Exercises Single Arm Row — Alternating Rows Muscles Worked START Dead Lifts Muscles worked FINISH Latissimus Dorsi, teres minor, postier deltoid and biceps Glutes, adductors, hamstrings, quads, spinal erectors and traps START FINISH Bench position Flat Success tips 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.
Abdominal Exercises Abdominal Exercises Ab Crunch Muscles worked START Lying Trunk Rotation Muscles worked FINISH Rectus abdominus and obliques Bench position Bench position Success tips 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. • Allow exhalation up and inhalation down, without exaggerating breathing.
Abdominal Exercises Shoulder Exercises Standing Shoulder Press Lying Leg Raise Muscles worked START Muscles worked FINISH Abdominal area, including the rectus abdominus, obliques and quadriceps Bench position Flat Success tips 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. • Tighten your abs before you move.
Shoulder Exercises Shoulder Exercises Seated Overhead Press Muscles worked START Rear Delt Row Muscles worked FINISH Front deltoid, upper traps and triceps START FINISH Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and rhomboids. 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. Keep you spine steady.
SELECT TECH MENU PLAN SELECT TECH MENU PLAN You may choose plan A, B, C or D for each meal or snack You may choose plan A, B, C or D for each meal or snack For Females 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. 1/2 serving of Champion Metabolol II (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D.
Bowflex SelectTech Dumbbells Warranty Registration Card WARRANTY ® LIMITED WARRANTY FOR EXERCISE PRODUCTS All Bowflex branded exercise products manufactured by Bowflex are warranted to the purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by Bowflex will void any warranty coverage set forth by Bowflex warranty policies and procedures.
WHAT IS COVERED Bowflex® warrants to the original purchaser of the Bowflex that the Bowflex is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Tampering with the unit will void the warranty.
Bowflex 1400 NE 136th Ave Vancouver, WA 98684 © 2004 Nautilus, Inc. All Rights Reserved. Bowflex and Bowflex SelectTech are either registered trademarks or trademarks of Nautilus, Inc. Specifications subject to change.
