1090 DUMBBELLS
Owner’s Manual
Model: BD1090
001-6921.101911.E
Preface
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 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® dumbbell.
To validate warranty support, keep the original proof of purchase and record the following information:
Serial Number ___________________________ Serial Number __________________________
Date of Purchase ____________________
To register your product warranty, go to: www.bowflex.com/register
or call 1 (800) 605–3369.
If you have questions or problems with your product, please call 1 (800) 605–3369.
Table of Contents
Important Safety Instructions...............................1
Safety Warning Labels and Serial Number.............2
Product Specifications...................................................... 2
SelectTech® Operation............................................3
Getting to know your Bowflex®
SelectTech® Dumbbells..............................................3
Understanding and testing locking
mechanism function.................................................... 4
Function.........................................................................4
Purpose.........................................................................4
Testing proper locking mechanism
function..........................................................................4
Offset weight selection............................................... 5
Example of offset weight selection...........................5
Weight setting charts..................................................6
Maintenance.................................................................7
Dumbbell stand............................................................8
Troubleshooting guide.................................................9
SelectTech® 6 week Challenge...............................10
SelectTech® Menu Plan...........................................14
Leg Exercises...........................................................17
Wide squats..................................................................17
Calf raises.....................................................................17
Stationary lunges.........................................................18
Stiff-leg dead lift...........................................................18
Reverse lunge...............................................................19
Chest Exercises.......................................................20
Flat chest press............................................................20
Incline chest press......................................................20
Flat chest fly..................................................................21
Incline chest fly ...........................................................21
Decline chest fly..........................................................22
Arm
Exercises..........................................................23
Standing curls..............................................................23
Concentration curls.....................................................23
Incline bench curls......................................................24
Scott curls - standing
concentration curls ....................................................24
Overhead triceps extension.......................................25
Triceps kickback..........................................................25
Lying triceps extension...............................................26
Hammer curls...............................................................26
Back
Exercises.........................................................27
Single arm row - alternating rows............................27
Wide rows.....................................................................27
Dead lifts.......................................................................28
Abdominal Exercises..............................................29
Ab crunch......................................................................29
Reverse crunch............................................................29
Lying trunk rotation......................................................30
Twisting side crunch...................................................30
Lying leg raise..............................................................31
Shoulder Exercises.................................................32
Standing shoulder press.............................................32
Lateral raise..................................................................32
Seated overhead press...............................................33
Front raise.....................................................................33
Rear delt row................................................................ 34
Shrugs............................................................................34
Muscle Chart...........................................................35
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 Nautilus® Customer Service for replacement stickers.
•
Children must not be let on or near to this machine. Moving parts and other features of the machine can be
dangerous to children.
•
Not intended for use by anyone under 14 years of age.
•
Consult a physician before starting an exercise program. Stop exercising if you feel pain or tightness in your
chest, become short of breath, or feel faint. Contact your doctor before using the machine again.
•
This machine is for home use only.
•
Periodically inspect and test the locking mechanism for correct function. Follow the test procedures included in
this manual.
•
Do not operate this machine outdoors or in moist or wet locations.
•
Before you start your workout, make sure that your surroundings are free from possible interference and third
parties.
•
Do not over exert yourself during exercise. Operate the machine in the manner described in this manual.
•
Do not try to force the Adjustment Knob to turn when the Dumbbell has been removed from the Dumbbell base.
•
Do not let the Dumbbells fall freely to the ground. Damage to the product and possible personal injury can occur.
•
Do not let the Dumbbells forcefully hit together during operation. Damage to the product and possible personal
injury can occur.
•
Do not lean on the Dumbbell handles or use them to support your body weight, such as using them as a base to
perform a push up. Damage to the product and possible personal injury can occur.
•
Do not try to disassemble your Dumbbell handles, or base assembly. The product is not designed to be serviced
by the customer. Contact Nautilus ® Customer Service for repair information.
•
The Dumbbells are very heavy. If you are not using the optional Dumbbell Stand, put the Dumbbell assembly
directly on the floor for best support.
Nautilus, Inc., (800) NAUTILUS / (800) 628-8458, www.NautilusInc.com - Customer Service: North America (800) 605-3369, csnls@nautilus.com |
outside U.S. +01-360-859-5180, technics-APLA@nautilus.com |
Printed in China | © 2006 Nautilus, Inc., All rights reserved. ™ and ® indicate a trademark or registered trademark. Nautilus, Inc.
(www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are
the property of their respective owners.
1
Safety Warning Labels and Serial Number
Record serial number in the Serial Number field at the beginning of
this manual.
Note: Each dumbbell base has a unique serial number.
Serial number
Product Specifications
242
444
DIMENSIIONS:
17.5” L x 9.5” W x 10” H
(44.4 cm x 24.2 cm x 25.3 cm)
ASSEMBLED UNIT WEIGHT:
98 lbs (44.5 kg)
253
SHIPPING PACKAGE WEIGHT:
105 lbs (47.6 kg)
Handle grip
2.5 lb. plate
15 lb. plate
5 lb. plate
10 lb. plate
7.5 lb. plate
7.5 lb. plate
5 lb. plate
2.5 lb. plate
10 lb. plate
15 lb. plate
Lifting handle
Locking
Tab
Base
Weight Plate
Locking Tab
Lifting handle
Serial # Located on
Bottom of Base
2
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 assure
that all aspects of the dumbbell are performing according their
specifications.
o not drop the dumbbell. Dropping the dumbbell will
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damage the weight plates and/or the locking
mechanism, and can cause the weight plates to
disengage (drop) from the handle without warning. This
can cause serious injury, and will void the warranty.
1. After removing the dumbbell from its protective
packaging, push down slightly on the handle assembly
to make sure it is fully depressed into the base.
2. Rotate each adjustment knob several full rotations
to make sure it is turning freely–do this in both
directions. Make sure there is a click at each weight
increment of the adjustment knob. This click will help
you locate the proper alignment to select a given
weight increment.
3. You will notice that there are
weight increments from 10 to 90
lbs on both adjustment knobs.
To properly select a given
weight (20 lbs for example),
both adjustment knobs should
be rotated until 20 is aligned
with the arrow located on the
outward edge of the Bowflex®
nameplate (Fig.1).
NOTICE: W
hen you remove the dumbbell from the base
or return it to the base, use a vertical motion,
perpendicular to the base. Do not tilt the dumbbell
or move it laterally (parallel to the base) until it is
fully clear of the unselected weight plates.
o not lean on the dumbbell handles or use them to support
D
your body weight , such as using them as a base to perform
a push up. Doing so will damage the weight plates and/or
the locking mechanisms, and can cause the weight plates
to disengage (drop) from the handle without warning. This
can cause serious injury, and will void the warranty.
Inspect the dumbbells prior to each use. Do not use a
dumbbell with worn or damaged parts. Contact Nautilus®
Customer Service for repair information.
Weight will increment in the following 17 steps:
1090 Dumbbell Weight
Selection Increments
Figure 1
4. After confirming the proper rotational function of the
adjustment knob, turn each adjustment so that the
number 10 is aligned with the arrow in the Bowflex®
nameplate.
5. With both adjustment
knobs set to 10, pull
the handle straight
up from the dumbbell.
This will remove just
the handle from the
base, leaving all of
the weight plates
standing in the base
(Fig. 2.). The handle
without plates
represents the starting
weight of 10 lbs.
7. The dumbbell handle and weight plates are symmetrical.
This means that one may insert the handle with either
end facing the user provided that you have selected the
same weight number on both ends of the dumbbell.
Figure 2
552 model demonstrated.
1090 model has chrome handles.
6. You may increase the selected weight by rotating each
adjustment knob clockwise.
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
3
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.
F ully understand the function of this mechanism and do
tests of the mechanism regularly to make sure it
operates correctly.
Function
The locking mechanism provides two key functions:
1. The mechanism will only allow the adjustment knobs to be
rotated when the dumbbell handle is completely inserted
and engaging the dumbbell base.
2. The mechanism is designed to lock the dumbbell
handle to the base if either adjustment knob is not fully
engaging the selected weight plates.
Purpose
The locking mechanism serves two important purposes:
1. The mechanism will prevent deselecting (dropping)
weight plates from the dumbbell when it is NOT in the
dumbbell base.
2. The mechanism will prevent partial selection of
the weight plates in which the plates are not fully
supported and the locking pin is not fully engaged.
Given the importance of this locking mechanism, it is
critical that you understand how it operates and how to
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
10. 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). You will also hear a
slight, but audible, clicking noise
that corresponds with the detent
locations for each number.
2. You should be able to withdraw the handle from the
base leaving all the weight plates behind.
4
3. With the handle removed from the base, grab one
adjustment knob with your other hand and gently
attempt to turn the knob. The knob should not rotate.
A locking pin in the mechanism will have engaged the
rotational assembly when the unit was withdrawn from
the base. Perform this test with all adjustment knobs.
o not use too much force to try to turn the locked
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adjustment knob. Too much force can damage the locking
mechanism.
4. After confirming the proper function of the locking
mechanism as described above, return and fully insert
the dumbbell handle back into the base
assembly.
5. With the handle back in the base, turn the adjustment knob on one side to a position that is in-between
the 10 and 15 number. This represents an incomplete
weight selection where the adjustment knob has not
fully selected a weight and the knob is in-between the
selection detents (clicks).
6. With the selection knob in this
improper position, gently attempt
to lift up on the handle to remove
it from the base. You should find
that the handle is locked to the
base and cannot be removed
with light pressure as it can normally.
7. Return the improperly selected adjustment knob to a
full and proper weight selection and assure that the
dumbbell handle can once again be removed.
8. Repeat this test for all adjustment knobs.
9. Assure the entire dumbbell handle assembly is properly
tightened. Do this by setting the adjustment knobs to
10 pounds and removing the handle assembly from the
base. Grab both adjustment knobs and very slightly
push and pull the knobs toward and away from the
handle grip. The knobs should not exhibit free play and
all of the selection discs should feel tightly connected.
10. You have now tested the function of the locking mechanism. We suggest you repeat this test periodically
(once a month) to confirm the proper function of the
locking mechanism.
o not engage the locking mechanism and use the handle
D
to try to lift the dumbbell and base together. To lift the
dumbbell and base together, engage the locking
mechanism and use the lift handles molded into the
base assembly.
If the dumbbell locking mechanism operates
unsatisfactorily in the test procedure above, do the
following:
1. Stop use of the product immediately until approved
service is available.
2. Contact Nautilus, Inc. directly by phone at
1-800-NAUTILUS (628-8458) for service.
Offset weight selection
As indicated above, proper selection for a given weight
is accomplished by selecting that weight number on both
ends of the dumbbell. For example: to select 20 lbs, one
must dial both adjustment knobs on the dumbbell to the
number 20. By selecting the same number on both sides
of the dumbbell, you will replicate a common dumbbell,
this is to say, a balanced dumbbell with equal weight
on both sides. While this is the most common form of
weight selection and will be used in the vast majority of
workouts,the Bowflex® SelectTech® Dumbbell offers a
useful and unique workout alternative known as offset
weight selection. Offset weight selection involves using
a different weight setting on one side of the dumbbell
relative to the other. Doing so can be a powerful muscle
development tool during certain workouts, such as the
biceps curl. The SelectTech® Dumbbell functions exactly
the same way whether you have selected balanced or
offset weights. The only exception is that when you are
using offset weights, you must return the dumbbell to
the base in the same orientation that you removed it.
When you have offset weight selection the combination
of weight plates selected will not be the same on both
sides of the dumbbell. You must therefore make certain
to return the dumbbell to the base in the same orientation
Side 1
Weight settings selected
20lbs
Weight Difference
Weight Distribution
10 lbs
Weight offset
in which it was removed, in order for the weight plates
to settle back into the corresponding vacant slots in the
dumbbell base.
Example of offset weight selection workout
Performed traditionally, dumbbell curls strengthen the
biceps, but do little for the forearm muscles that assist in
supination and pronation of the wrist. Supination and
pronation are terms describing a rotating motion of the
wrist. For example, turning a doorknob and turning your
key in your car’s ignition are examples of supination and
pronation. Turning a doorknob clockwise would be the
supination direction, while counter-clockwise would be
the pronation direction. Whether you are training for a
specific sport, or just training to become stronger and
improve activities of daily living, training your forearm
muscles that are involved in supination and pronation can be beneficial.
These dumbbells allow you to train differently than
traditional dumbbells. By using different weight settings
on either side of the dumbbells, you can use those
supination/pronation muscles during your curls. Using
more weight on the thumb side of the dumbbell will
improve pronation strength, while more weight on the
little finger side will improve supination strength. Not only
will you be strengthening your biceps, but also you can
become stronger in activities involving rotation of the
wrist!
The following example of a Biceps Curl using offset
weight is a good demonstration of the superior muscle
development provided by the SelectTech® Dumbbell.
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.
Side 2
Total dumbbell weight
30 lbs
25 lbs
10 lbs
15 lbs
25 lbs
+ 5 lbs
5
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.
Start the biceps curl with a neutral wrist and forearm position
(palm facing leg). As the curl progresses from the start to
finish position, the wrist should be rotated progressively
outward (palm up). During this curl the user will be lifting the
weight of the dumbbell (25 lbs) with the biceps but also lifting
the offset weight of 5 lbs with wrist rotation (supination).
Unlike a conventional dumbbell that is balanced end to end,
this offset weight will require more muscle activation and
therefore develop the forearm and wrist.
Below you will find some helpful charts that will provide the
total dumbbell weight for various combinations
of weight settings.
This is just one example of the offset weight
settings you may use. The weight combinations
and totals are quite extensive given the adjustment
options of the SelectTech® Dumbbell.
10
Indicates weight setting on adjustment knob
15
12.5
20
15
17.5
25
17.5
20
22.5
30
20
22.5
25
27.5
35
22.5
25
27.5
30
32.5
40
25
27.5
30
32.5
35
37.5
45
27.5
30
32.5
35
37.5
40
42.5
50
30
32.5
35
37.5
40
42.5
45
47.5
55
32.5
35
37.5
40
42.5
45
47.5
50
52.5
60
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
65
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
70
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
75
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
80
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
85
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
90
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
Use the matrix above to quickly determine the offset weight selection total for your dumbbell.
6
90
The chart to the right is a quick reference to determine the
amount of weight offset to one side of the dumbbell.
The symbol + indicates the amount of offset weight on the
heavier side of the dumbbell.
Although you can continue to increase the amount of weight
offset, it is not generally necessary to offset the weight more
than 20 lbs.
Difference Offset
5 lbs
10 lbs
15 lbs
20 lbs
25 lbs
30 lbs
35 lbs
40 lbs
+ 2.5 lbs
+ 5 lbs
+ 7.5 lbs
+ 10 lbs
+ 12.5 lbs
+ 15 lbs
+ 17.5 lbs
+ 20 lbs
Bowflex® SelectTech® Dumbbell Maintenance
The Bowflex® SelectTech® Dumbbell is a very low
maintenance product. However, there are steps that you
should take to keep the product performing and looking its
very best.
1. Should your SelectTech® Dumbbell handle assembly, plates or base become soiled you may clean them with a rag lightly dampened with warm water and a small amount of mild soap. Wipe dry with a separate rag.
2. The SelectTech® Dumbbell is internally lubricated and will not require further internal lubrication. The contact between weight plates and selection discs is not lubricated but has naturally low friction. This generally will not require any lubrication. Should you feel it necessary to lubricate the weight plates and/or selection discs, use only a silicon lubricant, preferably “food grade”.
o not use any solvents, harsh detergents,
D
chemicals or bleach on this product­− doing so
may damage the materials, resulting in degradation
of the product’s performance or strength.
Do not attempt to disassemble the dumbbell
handle or base assembly. These items are not
designed to be user serviced. Doing so will
void the manufacturer’s warranty. Contact your
Bowflex® retailer or Nautilus, Inc. directly for
service.
7
Bowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642
This attractive stand features an ergonomic design to enhance the functionality of the SelectTech® Dumbbell.
• The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or returning the
dumbbells to the base.
• The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position.
• Large adjustable stabilizer feet assure maximum stability.
• Includes two “seat belts” to secure dumbbells to the base.
• Integrated towel rack.
• Dimensions (without dumbbells): 20” L x 26.1" W x 23.5" H (51cm x 66.3cm x 59.8cm)
Optional exercise bench and mat are available separately.
Check out the selection of products available at www.bowflexselecttech.com
8
Troubleshooting guide
ProblemSolution
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 10.
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 10 and the
other is set to 15). If this is the case, you must replace the dumbbell
in the base with the same orientation in which was withdrawn.
This is to allow the plates to settle back into the correct and vacant
openings in the base.
2. Verify that the plates not selected (those plates remaining in the
dumbbell base) are in their correct spots and have not been moved
to a different support slot. This may be blocking the dumbbell from
fitting back into the base.
Adjustment knob will not turn while handle is
in base.
1. Check to assure that the dumbbell handle is fully depressed into the
dumbbell base. If not fully depressed, the locking mechanism will not
be released and may be keeping the adjustment knobs from rotating.
2. Check to see if any weight plates have been forced into the base
assembly backwards with the “support tongue” facing the grip of
the dumbbell handle. All weight plates must have the locking tab
facing away from the grip of the dumbbell handle.
3. Check to see if there is any dirt, debris or other obstruction in the
dumbbell base. You may need to remove the weight plates from the
base to accomplish this check. Remember to put each weight plate
back in its appropriate location.
9
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)
Workout 1
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout 2
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 3
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
10
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Workout 5
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 6
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 7
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 8
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 9
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
11
Workout 10
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 11
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Chest Press
60d Incline Press
Lying Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
Workout 12
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 13
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Fly
Flat Chest Press
Seated Overhead Press Bilateral
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Wide Row
Standing Curl
Scott Curl
Workout 14
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Workout 15
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Fly
Flat Chest Press
Seated Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl
Workout 16
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 17
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Flat Fly
Flat Chest Press
Lateral Raise
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl
Workout 18
Set #1
Set #2
Set #3
Weight RepsWeightRepsWeightReps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
13
SELECT TECH MENU PLAN
For Females
You may choose plan A, B, C or D for each meal or snack
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. 1 egg, any style (80)
1 slice of whole-grain bread (75)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 1 Champion SnacBar (180)
C. 1 cup of 1% low-fat cottage cheese (180)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
LUNCH: 350-380 calories
A. 2 slices of whole-grain bread (150)
1.5 oz. of turkey, ham, chicken or tuna fish (75)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized fruit (100)
B. 3 oz. of boneless, skinless chicken breast (150)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
C. 1 serving of Champion Metabolol II® (260)
1/2 cup of 1% milk (100)
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice®,
Lean Cuisine® or Michelina’s® Authentico, for example.
14
AFTERNOON SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 2 servings of medium-sized fruit (200)
C. 1 cup of 1% low- fat cottage cheese (180)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
DINNER: 350-360 calories
A. 3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked rice
(preferably brown) (100)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
B. Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice®,
Lean Cuisine® or Michelina’s® Authentico, for example.
C. 1 serving of Champion Metabolol II® (260)
1/2 cup of 1% milk (100)
D. 1 oz. spaghetti, American Beauty® thin,
uncooked (105)
3 oz. ground turkey, Louis Rich® (140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (80)
EVENING SNACK (optional): 100-180 calories
A. 1 Champion SnacBar (180)
B. 1 serving of medium-sized fruit (100)
CHAMPION CREATINE SUPPLEMENT: On weight-training days, please take one
serving before your workout and one serving after your workout. CREATINE
CALORIES…280 on workout days.
BEVERAGES: Please follow the hydration program for your water intake. You may
also have soft drinks, tea or coffee as long as it’s calorie and caffeine free. This
would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C
OR D DURING THE DAY
Workout days: LOW 1640
HIGH 1785
Off days:
HIGH 1505
LOW 1360
SELECT TECH MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: 455-490 calories
A. 1 New York style bagel (250)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
B. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
C. 2 cups of Honey Nut Cheerios (230)
3/4 cup of 1% milk (150)
1 cup of orange juice (110)
D. 2 eggs, any style (160)
2 slices of whole-grain bread (150)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 280-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
C. 1 cup of 1% low-fat cottage cheese (180)
1 serving of medium-sized fruit (100)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
1 serving of medium-sized fruit (100)
LUNCH: 425-460 calories
A. 2 slices of whole-grain bread (150)
3 oz. of turkey, ham, chicken or tuna fish (150)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized fruit (100)
B. 3 oz. of boneless, skinless chicken breast (150)
1 cup of cooked rice (preferably brown) (200)
1 cup of broccoli (80)
C. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice®,
Lean Cuisine® or Michelina’s® Authentico, for example.
1 slice of whole-grain bread (75)
AFTERNOON SNACK: 280-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
C. 1 cup of 1% low- fat cottage cheese (180)
1 serving of medium-sized fruit (100)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
1 serving of medium-sized fruit (100)
DINNER: 425-460 calories
A. 3 oz. of chicken, turkey or fish (150)
1 medium-sized baked potato or 1 cup of
cooked rice (preferably brown) (200)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
B. Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice®,
Lean Cuisine® or Michelina’s® Authentico, for example.
1 slice of whole-grain bread (75)
C. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
D. 2 oz. spaghetti, American Beauty® thin,
uncooked (210)
3 oz. ground turkey, Louis Rich® (140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (80)
EVENING SNACK (optional): 180-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE
CALORIES…280 on workout days.
BEVERAGES: Please follow the hydration program for your water intake. You
may also have soft drinks, tea or coffee as long as it’s calorie and caffeine free.
This would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C
OR D DURING THE DAY
Workout days: LOW 2145
Off days:
LOW 1865
HIGH 2320
HIGH 2040
15
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16
Leg Exercises
Wide Squats
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
Success tips:
• 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
repetition.
START
• Grab the dumbbell with both hands
and stand with your feet slightly
wider than shoulder width apart.
• Slightly rotate your hips and legs
outward, so that your feet and knees
are lined up pointing outward.
• Stabilize your torso by lifting your
chest, tightening your abs, and
maintaining a slight arch in your
lower back.
ACTION
• Under control, slowly squat down by
sticking the hips back as the knees
start to bend.
• Keep the chest up and the and back
flat as the hips continue to move
backward.
• Lower to approximately
90 degrees at the knees, unless
otherwise determined.
• Return to the starting position.
• Do not lockout the knees at the top
of the squat.
Calf Raises
Muscles worked
START
FINISH
Gastrocnemius and soleus
Success tips
• Do not change your hip or knee position
during the exercise.
• Rise up as high as you can, maintaining
your balance, on the balls of your feet.
START
• Stand with your feet about shoulder
width apart, feet facing straight
forward.
• Hold the dumbbells at your sides
with your palms facing in.
• Keep your chest lifted, abs tight and
a slight curve in your lower back.
ACTION
• Slowly rise up on the balls of your
feet, lifting your heels as high as you
can off the floor.
• Slowly return to the starting position,
keeping tension on the calf muscles.
17
Leg Exercises
Stationary Lunges
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
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.
• Keep your head and chest lifted, with a
slight arch in the lower back during the
movement.
• Do only one side to fatigue, then switch to
the other side.
START
• Stand with one foot forward and
one foot backward in a position so
when you move to the bottom of the
lunge, you front foot is under your
knee and you back knee is directly
under you hip.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight and a
slight arch in the lower back.
ACTION
• Slowly lower your body bending at
both knees, simultaneously keeping
the front knee in line with the toes.
• Move down and stop just before the
back knee is going to touch the floor.
• Reverse the motion and come back
up to the starting position.
Stiff-leg Dead Lift
Muscles worked
START
FINISH
Hamstrings, glutes and spinal erectors
Success tips
• Your torso should move from standing
vertical to leaning forward at the hips
without rounding your spine during any
part of the movement.
• Keep the knees slightly bent.
• Only move as far as you can correctly.
• It is critical that you keep the chest lifted
and do not allow your spine to round at
any time during the movement.
18
START
• Stand with your feet approximately
shoulder width apart
• Hold the dumbbells down in front
of your thighs with your palms
facing back.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight and a
very slight arch in your lower back.
ACTION
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Stop as your hamstings begin to
get taut and before your back
begins to round.
• Concentrate on tensing your
hamstrings to pull you back up to the
starting position.
Leg Exercises
Reverse Lunge
Muscles worked
Quadriceps, glutes, hamstrings and
adductors
START
FINISH
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.
• Do only one side to fatigue and then
switch to the other side.
START
• Stand with your feet together.
• Hold the dumbbells at your sides
with your palms facing inward.
• Keep the chest lifted, abs tight, and
a slight arch in the lower back.
ACTION
• Initiate the movement by tightening
your glutes and slowly pivoting your
leg from your hip. Move your entire
leg backward, keeping your knee
steady at a
90 degree angle.
• Slowly move your leg as far as you
can, without allowing any movement
at the waist, knee or lower back.
• Slowly return to start position.
19
Chest Exercises
Flat Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
Bench position
Flat
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start of
the motion, and a 90 degree angle from
your torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back keeping your
arms at approximately 60-90 degrees
away from your sides, and your
elbows equal to your shoulder.
• Keep your arms directly in line with
the dumbbell, over your wrists and
elbows.
• Raise your chest, pinch your shoulder
blades together and maintain a
comfortable arch in your lower back.
ACTION
• Slowly press the dumbbells uprward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’t lock out your elbows, keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.
Incline Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
Bench position
Inclined to 45 degrees
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.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with the
dumbbell over your wrists and elbows.
20
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your sides,
and your elbows equal to your
shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
ACTION
• Slowly press the dumbbells upward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’t lock out your elbows, keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.
Chest Exercises
Flat Chest Fly
Muscles worked
START
FINISH
Pectoralis major and deltoids
Bench position
Flat
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.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
• Grab the dumbbells and lie back on
the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the elbow
and stabilize your wrist in a neutral
position.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
ACTION
• Slowly move the dumbbells forward,
then upward, keeping your arms
stable at the elbow, while moving the
dumbbells toward each other directly
over the center of your chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting position,
keeping your wrists steady and your
movement slow and controlled.
Incline Chest Fly
Muscles worked
START
FINISH
Pectoralis major and deltoid
Bench position
Inclined 45 degrees
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.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
START
• Grab the dumbbells and lie back on
the bench.
• Rotate your upper arms away from
your torso so that your elbows and
palms are pointing upward.
• Maintain a slight bend at the elbow
and stabilize your wrist in a neutral
position.
• Raise your chest, pinch your shoulder
blades together, and maintain a
comfortable arch in your lower back.
ACTION
• Slowly move the dumbbells forward,
then upward, keeping your arms
stable at the elbow. Move the
dumbbells toward each other directly
over the center of your upper chest.
• Keep the tension on the chest
throughout the movement.
• Slowly return to the starting position.
21
Chest Exercises
Decline Chest Press
Muscles worked
Pectoralis major, deltoids and triceps
START
FINISH
Bench position
Declined
Success tips
• Maintain a 60-90 degree angle between
your upper arms and torso at the start of
the motion, and 90 degree angle from your
torso at the top.
• Keep knees bent so your feet are
positioned flat on the floor directly under
your knees.
• Do not let your elbows travel behind your
shoulders when you are lowering the
dumbbells.
• Keep shoulder blades pinched together
and maintain good spinal alignment.
• Keep your arms directly in line with the
dumbbell over your wrists and elbows.
22
START
• Grab the dumbbells and lie back on
the bench.
• Bend your elbows back, keeping
your arms at approximately
60-90 degrees away from your sides,
and your elbows equal to your
shoulder.
• Raise your chest, pinch your
shoulder blades together and
maintain a comfortable arch in your
lower back.
ACTION
• Slowly press the dumbbells upward,
straightening your arms while
moving the dumbbells toward each
other, directly over the center of your
chest.
• Don’t lock out your elbows. Keep the
tension on the chest.
• Slowly return to the starting position,
keeping your wrists steady and your
movements slow and controlled.
Arm Exercises
Standing Curls
Muscles worked
Biceps and other elbow flexors
START
FINISH
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.
START
• Hold the dumbbells with your hands
facing forward.
• Stand with your upper arms by your
sides, lift your chest, tighten your
abdominals, and maintain a very
slight arch in your lower back.
ACTION
• Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your elbows
at your sides and your upper arms
completely still.
• Slowly lower to the starting position
by performing the same arcing
motion.
Concentration Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
Bench position
Flat
Success tips
• Do not rock the upper body while bending
the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight, and maintain a very slight arch in
your lower back.
START
• Sit on the bench sideways and place
your feet flat on the floor slightly
wider than shoulder width.
• Grab the dumbbell and rest the back
of your upper arm against the inside
of your leg just above the knee.
• The arm holding the dumbbell should
be slightly bent, maintaining tension
on the biceps.
• Maintain a good spinal alignment.
ACTION
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting position
without relaxing the biceps.
23
Arm Exercises
Incline Bench Curls
Muscles worked
START
Biceps and other elbow flexors
FINISH
Bench position
Inclined to 45 degrees
Success tips
• Keep tension on the biceps throughout
the movement. Don’t allow the arm to go
to full extension.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles tight
and maintain a very slight arch in your
lower back.
START
• Grab the dumbbells and sit on the
inclined bench and place your feet
flat on the floor directly under your
knees.
• Hold the dumbbell with a slight bend
at the elbow maintaining tension on
the biceps.
• Maintain a good spinal alignment
with the chest lifted and the abs
tight.
ACTION
• Curl the forearms toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting position
without relaxing the biceps.
Scott Curls — Standing Concentration Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
Bench position
Inclined to 60 degrees
Success tips
• Do not rock the upper body while bending
the elbow.
• Keep your wrist straight.
• Keep your chest lifted, trunk muscles
tight, and maintain a very slight arch in
your lower back.
• Stop the arm motion at the top of the
movement slightly before your arm is
straight up.
• Keep feet slightly wider than shouder
width.
24
START
• Grab the dumbbell and rest the back
of your upper arm against the upper
portion of the bench pad.
• The arm holding the dumbbell should
be slightly bent, maintaining tension
on the biceps.
• Place the other arm between the
bench and the upper arm.
• Maintain a good spinal alignment.
ACTION
• Curl the forearm toward the upper
arm, keeping your upper arm and
shoulder blade completely still.
• Slowly return to the starting position
without relaxing the biceps.
Arm Exercises
Overhead Triceps Extension
Muscles Worked
Triceps
START
FINISH
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.
• Tighten your triceps throughout the exercise,
using a controlled motion.
START
• Stand with your knees slightly bent
and feet shoulder width apart.
• Place both hands over the inside
edge of one side of the dumbbell
weights.
• Bring the arms up over your head
with an approximate 90 bend at the
elbow.
ACTION
• Keeping your upper arms stable,
slowly straighten your elbows,
moving your arms in a arcing motion
upward over your head.
• Stop the motion before your arms are
completely straight, and then reverse
the motion, slowing returning to the
starting position, keeping tension on
the muscle.
Triceps Kickback
Muscles Worked
START
FINISH
Triceps
Bench position
Flat
Success tips
• Maintain spinal alignment.
• Keep your arm at your side and your wrist
straight throughout the entire motion.
• Tighten your triceps throughout the
exercise and control the motion.
START
• Kneel with one leg on the bench,
bend forward at the hips, and place
one hand on the bench.
• Support yourself with one arm on the
bench and hold the dumbbell with
the other with your palm facing in.
• Keeping your elbow bent, bring your
upper arm to your side, parallel to
the ground.
ACTION
• Straighten the elbow while keeping
your upper arm completely still.
• When the arm is completely straight,
slowly return to the starting position.
25
Arm Exercises
Lying Triceps Extension
Muscles worked
Triceps
START
FINISH
Bench position
Flat
Success tips
• Keep the upper arm motionless.
• Keep the wrists straight.
• Tighten your triceps throughout the
exercise and control the motion all the
way down.
• Keep the knees bent and the feet planted
on the floor directly under your knees.
START
• Lie back on the bench with your
head supported on the bench.
• Grab the dumbbells and move your
upper arm up to a position that your
elbow is facing upward and your
hands holding the dumbbells are just
over your forehead.
• Raise your chest and pinch your
shoulder blades together.
• Maintain a very slight arch in the
lower back.
ACTION
• Keep the upper arms stationary
while moving the hands in an arcing
motion upward.
• Stop the motion slightly before
locking out the elbows. Do not lock
out the elbows.
• Slowly reverse the arcing motion
back to the starting position.
Hammer Curls
Muscles worked
START
FINISH
Biceps, brachioradialis and brachialis
Success tips
• Keep the upper arms motionless and
your wrists straight throughout the entire
exercise.
• Keep the chest lifted, spine straight, and a
slight arch in the low back.
START
• Stand with your feet shoulder width
apart and knees slightly bent.
• Grab the dumbbells with your palms
facing inward toward each other.
• Stabilize the hips, knees and spine.
26
ACTION
• Curl the dumbbells forward, then
upward, then in toward the shoulder,
keeping the upper arm completely
motionless.
• Keep the palms facing in without
rotating the lower arm.
• Slowly move back to the starting
position.
Back Exercises
Single Arm Row — Alternating Rows
Muscles Worked
Latissimus Dorsi, teres minor, postier deltoid
and biceps
START
FINISH
Bench position
Flat
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.
• Keep the dumbbell lined up directly under
your wrist and elbow when doing the
movement.
• Keep your spine aligned, abs tight, and a
slight arch in your lower back.
• Do not let your spine rotate side to side.
Keep the shoulder at equal height during
the movement.
START
• Put one knee on the bench and
place the other foot on the floor
directly under your hip.
• Place the free hand on the bench
slightly in front of you in a position
that allows you to stabilize your
upper body.
• Allow the arm with the dumbbell
to hang straight down, while
maintaining control of your back and
shoulder.
• Hold dumbbell in a neutral grip with
your palm facing the bench.
ACTION
• Initiate the movement by pinching
your shoulder blades back, while
simultaneously moving your elbow
backward, then upward.
• Continue moving the elbow up,
slightly above the height of your trunk
while keeping the forearm lined up
under the elbow.
• While controlling the resistance,
lower the arm back to the starting
position letting the shoulder blade
slide forward without slouching.
Wide Rows
Muscles worked
START
FINISH
Rear deltoid, rear portion of the middle
deltoid, postier rotator cuff, upper lats and
teres minor
Success tips
• Place the feet in a comfortable shoulder
width position.
• Keep the chest lifted, abs tight and a very
slight arch in the lower back.
• Lean forward slightly at the hip while
keeping the upper body in alignment.
• Your forearms should always point in the
direction of the dumbbells.
START
• While standing holding the
dumbbells, lean forward at the hip
allowing the arms to extend directly
in line with the resistance.
• Keep your spine in a stable position.
• Rotate the shoulder so that your
palms are facing behind you.
ACTION
• Allow your arms to bend as you
go, move your elbows outward and
backward keeping a 70-90 degree
angle between your upper arms and
your torso.
• Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
27
Back Exercises
Dead Lifts
Muscles worked
Glutes, adductors, hamstrings, quads, spinal
erectors and traps
START
FINISH
Success tips
• Keep knees pointed in the 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 of
each repetition.
• Keep pressure through the middle of the
arches/feet, not the toes or heels.
28
START
• Position your feet in line with the
dumbbell about shoulder width
apart.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Hold the dumbbells with your palms
facing backward.
ACTION
• Under control, slowly squat down
by sticking the hips out as the knees
start to bend.
• Keep the chest lifted and back flat as
the hips continue to move backward.
• Lower to approximately a
90-degree bend at the knees, unless
otherwise determined.
• Move back to the starting position,
keeping the chest lifted while moving
the hips forward and extending the
knee.
Abdominal Exercises
Ab Crunch
Muscles worked
Rectus abdominus and obliques
START
FINISH
Bench position
Flat
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.
START
• Grab a dumbbell with both hands, as
shown.
• Lie flat on the bench holding the
dumbbell over your upper chest.
• Place your legs behind the roller
pads, as shown, for added support,
with your feet flat on
the floor.
• Your lower back can start out flat or
in a normal arch.
ACTION
• Tighten your abs and only curl your
torso, slowly moving your lower ribs
toward your hips.
• Move as far as you can without
moving the hips and neck.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the action, returning
to the start position keeping tension
on the abs throughout the movement.
Reverse Crunch
Muscles worked
START
FINISH
Abdominal area, including the rectus abdominus and the obliques
Bench position
Flat
Success tips
• Tighten your abs before you move.
• Keep knees and hips stationary.
• Allow exhalation up and inhalation down,
without exaggerating breathing.
• Contract as far into the movements as
possible.
• Lower under control.
• The amount of bend in your hips
determines the degree of difficulty.
Perfoming the exercise with less bend
(so that your knees are farther from your
chest) increases the difficulty.
• Beginners should be fully bent, bringing
your legs near the abs.
START
• Lie on your back with your head
resting on the bench.
• Bend your knees fully.
• Note your head and knee positions,
and maintain throughout the
exercise.
• Reach over the head and grasp the
bench with each hand.
• Relax the neck.
ACTION
• Tighten your abs and slowly curl your
hips toward your rib cage.
• Move as far as you can without
using your legs to get momentum,
and do not curl up onto your
shoulder blades.
• Slowly reverse the action and return
to the starting position without
relaxing.
29
Abdominal Exercises
Lying Trunk Rotation
Muscles worked
Deep spinal and trunk muscles
START
FINISH
Bench position
Flat
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 alignment with a very slight
arch in the lower back.
• More range of motion is not necessarily
better, especially in this exercise.
• Move only as far as your muscles can
take you. Try to eliminate uncontrolled
momentum.
START
• Lie flat on the bench.
• Bend your hips and knees to
approximately 90 degrees.
• Keep your chest lifted, abs tight and
a slight arch in your low back.
• Hold onto the sides of the bench.
ACTION
• Tighten the entire abdominal area
and slowly rotate your legs and hips
to one side.
• Move slow and controlled, being
careful not to let your legs and hips
rotate uncontrolled to the side.
• Move back to the starting position.
• Work one side to fatigue and then do
the opposite side.
Twisting Side Crunch
Muscles worked
START
FINISH
Obliques and rectus abdominus
Bench position
Flat
Success tips
• Allow exhalation up and inhalation down.
• Your head should follow the motion of the
rib cage. Maintain normal neck posture.
• Move slowly to eliminate momentum.
• Move as far as you can without moving
your hips or neck.
30
START
• Lie back flat on the bench and place
one hand behind the head of the
involved side.
• Place legs behind the roller pads for
added support, as shown.
• Your back can start flat against the
bench or in a normal arch.
ACTION
• Tighten your abs and move in a
diagonal direction, slowly moving
your ribs to the opposite hip.
• The lower back should not lose
contact with the bench when fully
crunched.
• Slowly reverse the motion to the
starting position without relaxing the
abdominal muscles.
Abdominal Exercises
Lying Leg Raise
Muscles worked
Abdominal area, including the rectus abdominus, obliques and quadriceps
START
FINISH
Bench position
Flat
Success tips
• Tighten your abs before you move.
• Allow exhalation up and inhalation down,
without exaggerating breathing.
• Contract as far into the movements as
possible.
• Keep your back flat against the bench.
START
• Lie on your back with your head
resting on the bench.
• Tighten your abs and flatten your
back against the bench.
• Bend your knees and hips to 90
degrees.
• Reach to the side and grasp the
bench with each hand.
• Relax the neck.
ACTION
• Tighten your abs and slowly extend
your hips and knees.
• Move your legs away from you
keeping them parallel to the floor.
• Keep your back flat against the
bench for the entire movement.
• Slowly reverse the action and return
to the starting position without
relaxing.
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Shoulder Exercises
Standing Shoulder Press
Muscles worked
Front deltoid, upper traps and triceps
START
FINISH
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.
START
• Grab the dumbbells and stand up
straight.
• Keep your chest lifted, abs tight and
a slight arch in the lower back.
• Raise the dumbbells to shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees, as shown.
ACTION
• Straighten your arms slowly over
your head, focusing on moving your
elbows up and inward toward your
ears.
• Slowly return to the starting position,
keeping tension on your front
shoulder muscles through the entire
motion.
Lateral Raise
Muscles worked
START
FINISH
Front and middle deltoids
Success tips
• Do not swing the arms upward or move
the trunk during the motion.
• Maintain good spinal alignment.
START
• Grab the dumbbells with the palms
facing each other.
• Stand with your feet slightly wider
than shoulder width apart.
• Maintain an erect spinal alignment
with the chest lifted, abs tight and a
slight curve in the lower back.
32
ACTION
• Raise arms directly outward, then
upward, to approximately shoulder
height.
• Lift your hand and elbow at the same
speed.
• Do not turn or rotate your arms while
raising them.
• Keep the side of your arm/elbow
facing out/up throughout the
movement.
Shoulder Exercises
Seated Overhead Press
Muscles worked
Front deltoid, upper traps and triceps
START
FINISH
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.
START
• Grab the dumbbells and sit up
straight.
• Keep your chest lifted, abs tight and
a slight arch in the lower back.
• Raise the dumbbells to shoulder
height, keeping your palms facing
forward.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90 degrees
as shown.
ACTION
• Straighten your arms slowly over
your head, focusing on moving your
elbows up and inward toward your
ears.
• Slowly return to the starting position,
keeping tension on your front
shoulder muscles through the entire
motion.
Front Raise
Muscles worked
START
FINISH
Front deltoid
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 you
spine steady.
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight and
a slight arch in the lower back.
• Hold the dumbbells in front of you
with your palms facing back.
ACTION
• Keep the arms straight and the
palms facing down, move your arms
forward and then upward to shoulder
height.
• Slowly return to the starting position,
keeping tension on your front
shoulder muscles through the entire
motion.
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Shoulder Exercises
Rear Delt Row
Muscles worked
Back of the middle deltoid, the rear deltoid,
posterior rotator cuff, trapezius and rhomboids.
START
FINISH
Success tips
• Keep your spine and hips stable and do not
allow your body to sway during the motion.
• For normal pulling exercises you may
choose to let the shoulder blades float
forward and backward naturally. However,
for more emphasis to the rear deltoid,
keep the shoulder blades pinched together
throughout the movement.
• Keep your abs tight, chest lifted and
maintain a slight arch in your lower back.
START
• Stand with your feet approximately
shoulder width apart.
• Grab the dumbbells with your palms
facing back.
• Bend forward at the knees and hips
so that your arms will hang slightly
in front of your knees holding the
dumbbells.
• Keep your head/neck in line with
your spine, as shown.
ACTION
• Allow your arms to bend as you
move your elbows upward keeping
a 60-80 degree angle between your
arms and your torso.
• Your forearms should always point in
the direction of the dumbbells.
• Move till your elbows are slightly
behind your shoulders, then slowly
reverse the motion, keeping tension
on the rear shoulder muscles during
the entire motion.
Shrugs
Muscles worked
START
FINISH
Upper trapezius
Success tips
• Do not bend the neck backward or forward
while raising the shoulders.
• Keep abs tight and a good spinal alignment.
• Make sure both shoulders are raised evenly.
START
• Grab the dumbbells and stand up
straight.
• Feet should be approximately
shoulder width a part.
• Keep your chest lifted, abs tight and
a slight arch in the lower back.
• Hold the dumbbells naturally to your
sides.
34
ACTION
• Raise your shoulders toward the
back of your head, making sure your
neck/head position does not move.
• Slowly return the shoulders to the
starting position, keeping tension
on your upper shoulder and neck
muscles through the entire motion
without slouching or rounding your
upper spine.
Muscle Chart
Sternocleidomastoid
Trapezius
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Brachialis
External
Obliques
Serratus Anterior
Rectus Abdominus
Posterior Deltoid
Infraspinatus
Teres Major
Flexor Digitorum
Superficials
Triceps
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Iliopsoas
Adductor
Magnus
Pectineus
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Extensor Digitorum
Longus
Adductor Longus
Iliotibial Tract
Gracilis
Biceps
Femoris
Semitendinosus
Semimembranosus
Sartorius
Gastrocnemius
Soleus
Tibialis Anterior
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