® ® SelectTech® BD552i Dumbbells Owner’s Manual and Workout Guide This product is compliant with the applicable CE requirements.
Introduction 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 2.27 kg (5 lbs) and going all the way up to 23.9kg (52.5 lbs).
Important Safety Instructions This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Before using this equipment, obey the following warnings: ead and understand the complete Owner's Manual. Keep Owner’s Manual for future reference. R Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact your local distributor for replacement stickers.
Product Specifications and Features Dimensions 43cm x 21.2cm x 22.8cm (16.9” L x 8.3” W x 9” H) Dumbbell Assembly Weight 55.6 lbs (25.2 kg) 43.0cm 16.9” 21.2cm 8.3” 22.8cm 9.0” Features A. Handle grip A B. Adjustment knob C. Weight plates D. Weight locking tab B E. Base F.
Operation Getting to know your Bowflex® SelectTech® Dumbbells 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 make sure that all features of the dumbbell operate correctly. o not drop the dumbbell.
Operation Understanding the locking mechanism function The Bowflex® SelectTech® Dumbbell features an exclusive locking mechanism designed to ensure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout. Fully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates correctly. The locking mechanism supplies two key functions: 1.
Operation Given the importance of this locking mechanism, it is critical that you understand how it operates, and periodically test it to make sure it is functioning correctly. Testing proper locking mechanism function 1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the number 2. You will know you have fully and correctly selected the number when you feel the adjustment knob settle into a notch (known as a detent).
Maintenance Bowflex® SelectTech® Dumbbell maintenance Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be replaced immediately or the equipment removed from service until the repair is made. Only manufacturer supplied components can be used to maintain and repair the equipment. The Bowflex® SelectTech® Dumbbell is a very low maintenance product.
Troubleshooting 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 2. Dumbbell handle does not fully insert into base when plates are selected (handle has plates attached). 1. Check to see if you have selected different weights on each side of the dumbbell (for example one adjustment knob is set to 2 and the other is set to 3).
Troubleshooting SelectTech® Dumbbell locking mechanism test After replacing any part of your Bowflex® SelectTech® Dumbbell, be sure to perform the following procedures before using your Dumbbell for any exercises: This is a functional test of the weight plate locking mechanism. 1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the lowest number (Figure 1).
Leg Exercises Wide Squats FINISH START Calf Raises START FINISH Note: Optional accessories shown in photos.
Leg Exercises Stiff-leg Dead Lift START FINISH Reverse Lunge START FINISH 12
Chest Exercises Flat Chest Press START FINISH Note: Optional accessories shown in photos. Incline Chest Press START FINISH Note: Optional accessories shown in photos. Flat Chest Fly START FINISH Note: Optional accessories shown in photos.
Chest Exercises Incline Chest Fly FINISH START Note: Optional accessories shown in photos. Decline Chest Press START FINISH Note: Optional accessories shown in photos.
Arm Exercises Standing Curls START FINISH Concentration Curls START FINISH Note: Optional accessories shown in photos. Incline Bench Curls START FINISH Note: Optional accessories shown in photos.
Arm Exercises Scott Curls — Standing Concentration Curls START FINISH Note: Optional accessories shown in photos. Overhead Triceps Extension START FINISH Triceps Kickback START FINISH Note: Optional accessories shown in photos.
Arm Exercises Lying Triceps Extension START FINISH Note: Optional accessories shown in photos.
Back Exercises Single Arm Row — Alternating Rows START FINISH Note: Optional accessories shown in photos.
Abdominal Exercises Ab Crunch START FINISH Note: Optional accessories shown in photos. Reverse Crunch FINISH START Note: Optional accessories shown in photos. Twisting Side Crunch START FINISH Note: Optional accessories shown in photos.
Shoulder Exercises Standing Shoulder Press START FINISH Lateral Raise START FINISH Seated Overhead Press START FINISH Note: Optional accessories shown in photos.
Shoulder Exercises Front Raise START FINISH Rear Delt Row START FINISH Shrugs START FINISH 21
Muscle Chart Sternocleidomastoid Trapezius Pectoralis Major Anterior Deltoid Medial Deltoid Biceps Brachialis External Obliques Serratus Anterior Rectus Abdominus Flexor Digitorum Superficialis Posterior Deltoid Infraspinatus Teres Major Triceps Latissimus Dorsi Brachioradialis Pronator Teres Flexor Carpi Radialis Gluteus Medius Tensor Fasciae Latae Gluteus Maximus Iliopsoas Adductor Magnus Pectineus Quadriceps: • Rectus Femoris • Vastus Lateralis • Vastus Medialis Peroneus Longus Extensor Digit
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EN Nautilus® Bowflex® Schwinn® Fitness 8000722.092512.
