Bowflex Fitness Equipment Dumbbell User manual

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. 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.
®
Important symbols
ATTENTION
This symbol appearing throughout this manual means:
PAY ATTENTION! BE ALERT! YOUR
SAFETY IS INVOLVED!
The following definitions apply to the words “Danger” and
“Warning” found throughout this manual.
Danger -
Used to call attention to IMMEDIATE
hazards that, if not avoided, will result in
immediate, serious personal injury or loss
of life.
Warning - Used to call attention to POTENTIAL
hazards that could result in personal injury or
loss of life.
WARNING
Before beginning any exercise program, consult your
physician or health care professional. Only he or she
can determine the exercise program that is appropriate
for your particular age and condition. If you experience
any lightheadedness, dizziness or shortness of breath
while exercising, stop the exercise and consult your
physician immediately.
1. Read and fully understand all instructions contained
in this manual prior to using the product.
2. This product is intended for home use only and is not
suitable for commercial application.
3. Never allow children to use or play near this
equipment. Teenagers under the age of 18 must
always have parental supervision and instruction on
the use of this product.
4. Inspect the dumbbells prior to each use. Do not use
a dumbbell with worn or damaged parts.
5. Periodically inspect and test the locking mechanism
for proper function. Follow the test procedures
included in this manual.
6. Never attempt to force the adjustment knob to rotate
when the dumbbell has been removed from the
dumbbell base.
7. Never allow the dumbbells to drop freely to the
ground. Damage to the product and potential
personal injury may occur. Please see the warranty
section for specific warranty limitations related to
dropped dumbbells.
8. Never allow dumbbells to forcefully bump together
during use. Damage to the product and potential
personal injury may occur.
9. Never attempt to disassemble your SelectTech™
Dumbbell handle, or base assembly–the product
is not designed to be user serviced. Contact your
Bowflex retailer or Bowflex directly for service.
10. Before beginning your workout, make certain
that your surroundings are free from potential
interference.
11. The SelectTech™ dumbbells are very heavy; if you
are not using the optional SelectTech™ Dumbbell
Stand we suggest you place the dumbbell assembly
directly on the floor for best support.
1
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. 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 5 to
52.5 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
Figure 1
nameplate (Fig.1).
4. After 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.
5. With both adjustment knobs set to
5, pull the handle
straight up from
the
dumbbell.
This will remove
just the handle
from the base,
leaving all of the
Figure 2
weight
plates
standing in the base (Fig. 2.). The handle without
plates represents the starting weight of 5 lbs.
Dumbbell Assembly
Weight = Approx. 58 lbs.
6. You may increase the selected weight by rotating each
adjustment knob clockwise.
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.
8. When either returning or removing the dumbbell
to or from the base, do so in a vertical motion,
perpendicular to the base. Try not to tilt the
dumbbell or move it laterally (parallel to the base)
until it is fully clear of the unselected weight plates.
Lifting Handle
Weight will increment in the following 15 steps:
5
7.5
10
12.5
15
17.5
20
22.5
25
30
35
40
45
50
52.5
Lifting Handle
2
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. 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. 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 5. 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.
WARNING
Do not use a great deal of force in an attempt to turn
the locked adjustment knob. Excessive force may
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
5 and 7.5 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 five 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.
WARNING
Do not intentionally engage the locking mechanism
and attempt to lift the entire dumbbell via the grip.
The dumbbell should only be lifted by using the lift
handles molded into the base assembly.
DANGER
If the dumbbell locking mechanism fails to perform
in accordance with the test procedure above,
do the following things:
1. Discontinue use of the product immediately
until proper service can be provided.
2. Contact your Bowflex retailer or contact
Bowflex directly by phone
at 1-800-605-3369 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
Weight settings selected
Weight Difference
Weight Distribution
Weight offset
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 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.
Side 1
Side 2
Total dumbbell weight
20lbs
30 lbs
Δ 10 lbs
15 lbs
+ 5 lbs
25 lbs
10 lbs
25 lbs
5
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.
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.
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”.
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.
Below you will find some helpful charts that will provide the
total dumbbell weight for various combinations of weight
settings.
5
5
7.5
10
12.5
15
17.5
20
22.5
25
30
35
40
45
50
52.5
6.25
7.5
8.75
10
11.25
12.5
13.75
15
17.5
20
22.5
25
27.5
28.75
WARNING
7.5
8.75
10
11.25
12.5
13.75
15
16.25
18.75
21.25
23.75
26.25
28.75
30
10
11.25
12.5
13.75
15
16.25
17.5
20
22.5
25
27.5
30
31.25
12.5
13.75
15
16.25
17.5
18.75
21.25
23.75
26.25
28.75
31.25
32.5
15
16.25
17.5
18.75
20
22.5
25
27.5
30
32.5
33.75
17.5
18.75
20
21.25
23.75
26.25
28.75
31.25
33.75
35
20
21.25
22.5
25
27.5
30
32.5
35
36.25
22.5
23.75
26.25
28.75
31.25
33.75
36.25
37.5
25
27.5
30
32.5
35
37.5
38.75
30
32.5
35
37.5
40
41.25
35
37.5
40
42.5
43.75
40
42.5
45
46.25
45
47.5
48.75
50
51.25
52.5
Use the matrix above to quickly determine the offset weight selection total for your dumbbell
The chart to the right is a quick reference to determine the amount of weight offset
to one side of the dumbbell.
The symbol Δ indicates the difference between the two weights selected with the
dumbbell adjustment knob
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.
6
1. Do not use any solvents, harsh detergents,
chemicals or bleach on this product − doing so may
damage the materials, resulting in degradation of
the products performance or strength.
2. 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
manufacturers warranty. Contact your Bowflex
retailer or Bowflex directly for service.
Indicates weight setting on adjustment knob
Difference
Offset
Δ 2.5 lbs
Δ 5 lbs
Δ 7.5 lbs
Δ 10 lbs
Δ 12.5 lbs
Δ 15 lbs
Δ 17.5
Δ 20 lbs
Δ 22.5 lbs
Δ 25 lbs
Δ 30 lbs
Δ 35 lbs
Δ 40 lbs
+ 1.25 lbs
+ 2.5 lbs
+ 3.75 lbs
+ 5 lbs
+ 6.25 lbs
+ 7.5 lbs
+ 8.75 lbs
+ 10 lbs
+ 11.25 lbs
+ 12.5 lbs
+ 15 lbs
+ 17.5 lbs
+ 20 lbs
7
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. If one or more
of these are backwards (selection tongue facing inward toward
grip), the handle can get blocked, and the plates may wedge
into the handle.
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 5 and
the other is set to 7.5). 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.
3. See solution #2 from problem above.
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 put into the base
assembly backwards with the “support tongue” facing the grip of
the dumbbell handle. All weight plates must have the selection
tongue 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 with the selection tongue
facing away from the dumbbell grip.
8
This attractive stand features an ergonomic design to enhance the functionality of the SelectTech.
• 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 1/4" (L) x 24 1/2" (W) x 24 1/4" (H)
Check out the selection of products available from Bowflex at www.bowflexselecttech.com
9
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.
Lateral Raise
# of Reps: 8-12 (30 to 40 second intervals between sets)
Triceps Kickback
Overhead Triceps Extension
Wide Row
Workout 1
Set #1
Weight
Set #2
Reps
Weight
60d Incline Curl
Set #3
Reps
Weight
Reps
Scott Curl
Flat Chest Press
Workout 6
Overhead Press
Set #1
Weight
Lying Triceps Extension
Set #2
Set #3
Reps
Wide Squat
Overhead Triceps Extension
Calf Raise
Single Arm Row
Ab Crunch
Standing Curl
Lying Trunk Rotation
Concentration Curls
Workout 7
Workout 2
Set #1
Weight
Set #2
Reps
Weight
Reps
Weight
Set #1
Weight
Set #3
Reps
Stationary Lunge
Set #2
Set #3
Reps
30d Incline Chest Press
Lateral Raise
Stiff-Leg Dead Lift
Overhead Triceps Extension
Calf Raise
Triceps Kickback
Ab Crunch
Wide Row
Lying Trunk Rotation
60d Incline Curl
Workout 3
Set #1
Weight
Set #2
Reps
Weight
Scott Curl
Set #3
Reps
Weight
Reps
Flat Chest Press Alternating
Workout 8
Set #1
Weight
Overhead Press Alternating
Set #2
Set #3
Reps
Wide Squat
Lying Triceps Extension
Calf Raise
Overhead Triceps Extension
Reverse Crunch
Single Arm Row
Lying Trunk Rotation
Standing Curl Alternating
Workout 9
Concentration Curls
Workout 4
Set #1
Weight
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
10
Set #1
Weight
Set #2
Reps
Weight
Weight
Set #3
Reps
Flat Chest Press
Set #3
Reps
Set #2
Reps
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
11
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 Curl
Calf Raise
Weight
Set #2
Reps
Weight
Weight
Reps
Stiff-Leg Dead Lift
Calf Raise
Flat Fly
Reverse Crunch
Flat Chest Press
Lying Trunk Rotation
Lateral Raise
Weight
Set #2
Reps
Weight
Weight
Reps
Single Arm Row
Flat Chest Press
Rear Delt Row
Seated Overhead Press Bilateral
Standing Curl
Lying Triceps Extension
Scott Curl
Overhead Triceps Extension
Workout 18
Single Arm Row
Wide Row
Stiff-Leg Dead Lift
Standing Curl
Wide Squat
Scott Curl
Calf Raise
Weight
Set #2
Reps
Weight
Weight
Reps
Weight
Reps
Set #3
Reps
Set #2
Set #3
Reps
Ab Crunch
Set #3
Reps
Weight
Set #2
Set #1
Weight
Set #1
Weight
Reps
Set #3
Overhead Triceps Extension
Flat Fly
Workout 14
Reps
Weight
Reps
Lying Triceps Extension
Set #3
Reps
Weight
Reps
Set #2
Set #1
Weight
Set #1
Reps
Weight
Lying Trunk Rotation
Workout 17
Wide Squat
Workout 13
Weight
Set #3
Reps
Reverse Crunch
Set #3
Reps
Reps
Set #1
Weight
Set #1
Weight
Rear Delt Row
Flat Chest Press
Workout 12
Set #2
Reps
Single Arm Row
Set #3
Reps
Set #1
Weight
Reps
Reps
Lying Trunk Rotation
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
13
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.
• Slightly rotate your hips outward,
feet and knees should be lined up
in that outward position as well.
• Stabilize your torso by lifting your
chest, tightening your abs and
maintaining a slight arch in your
lower back.
• 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.
• 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
Muscles worked
FINISH
Gastrocnemius and soleus
Hamstrings, glutes and spinal erectors
Success tips
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.
START
ACTION
• 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.
• 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
Calf Raises
14
FINISH
Success tips
Success tips:
Muscles worked
START
Quadriceps, glutes, hamstrings and
adductors
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.
• 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.
START
FINISH
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.
15
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.
• Do only one side to fatigue and then
switch to the other side.
Success tips
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.
• 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.
16
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.
17
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.
• 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.
• 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.
START
FINISH
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.
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.
18
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.
19
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.
• 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.
• 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.
Concentration Curls
Muscles worked
START
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
FINISH
Biceps and other elbow flexors
START
FINISH
Biceps and other elbow flexors
Bench position
Bench position
Success tips
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.
• 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.
Flat
20
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.
Inclined to 60 degrees
START
ACTION
• 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.
• 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.
START
ACTION
• 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.
• 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.
21
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.
• Tighten your triceps throughout the
exercise, using a controlled motion.
Success tips
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.
• 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 bend and the feet
planted on the floor directly under
your knees.
Triceps Kickback
Muscles Worked
START
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 elbow!
• Slowly reverse the arcing motion
back to the starting position.
Hammer Curls
Muscles worked
FINISH
Triceps
START
FINISH
Biceps, brachioradialis and brachialis
Bench position
Flat
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.
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.
22
ACTION
• Straighten the elbow while
keeping your upper arm
completely still.
• When the arm is completely
straight, slowly return to the
starting position.
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.
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.
23
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.
• 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 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.
• 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.
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.
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.
24
START
ACTION
• 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 you
palms are facing behind you.
• 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.
25
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.
• 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.
Flat
FINISH
Flat
START
ACTION
• 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.
• 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
Deep spinal and trunk muscles
START
START
ACTION
• 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.
• 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
FINISH
Abdominal area, including the rectus
abdominus and the obliques
START
FINISH
Obliques and rectus abdiminus
Bench position
Bench position
Flat
Flat
Success tips
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
based upon desired difficulty.
• Beginners should be fully bent,
bringing your legs near the abs.
26
START
• Lie on your back with your head
resting on the bench.
• Bend your knees fully.
• Determine these 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.
• 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.
START
ACTION
• 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.
• 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.
27
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.
• 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.
START
FINISH
Front deltoid, upper traps and triceps
START
ACTION
• 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.
• 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.
ACTION
• Straighten your arms slowly over
your head, focusing on moving
your elbows up and inward
toward your ears.
• 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.
28
START
ACTION
• 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.
• Raise arms directly outward,
then upward, to approximately
shoulder height.
• Lift your hand and elbow at the
same speed.
• Do turn or rotate your arms while
raising them.
• Keep the side of your arm/elbow
facing out/up throughout the
movement.
29
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.
Success tips
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 the 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.
• 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
Muscles worked
FINISH
Front deltoid
START
FINISH
Upper trapezius
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 you
spine steady.
• 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 in front of
you with your palms facing back.
30
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
Front Raise
Muscles worked
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
• 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.
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.
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.
31
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. 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.
32
For Males
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.
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)
C. 1 serving of Champion Metabolol II (260)
1/2 cup of 1% milk (100)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (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)
C. 1 cup of 1% low-fat cottage cheese (180)
1 serving of medium-sized fruit (100)
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
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
33
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.
TM
IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE
®
TIME PERIOD
This product was designed, warranted, and intended for residential use only.
Residential Environment:
Parts (including handle assembly and base assembly): 2 years
Weight Plates: 5 years
Labor: 1 year from the date of original purchase
THIS WARRANTY DOES NOT COVER
1. Damage to the product resulting from a drop of greater than 12 inches in height.
2. Normal wear and tear.
3. Any damage, failure or loss caused by accident, misuse, neglect, abuse, improper assembly, improper
maintenance, Acts of God (such as floods or power surges), or failure to follow instructions or warnings in Owner’s Manual.
4. Use of products in a manner or environment for which they were not designed.
5. Extended warranties: Bowflex will not be responsible for any extended coverage terms offered by a distributor or service provider.
LIMITATIONS
The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether express or implied by operation of law or
otherwise, including, but not limited to, warranties of merchantability or fitness for a particular purpose. Bowflex shall in no event be liable for incidental
or consequential losses, damages or expenses in connection with its exercise products. Bowflex liability hereunder is expressly limited to the replacement
of goods not complying with this warranty or, at Bowflex election, to the repayment of an amount of the purchase price of the exercise product in question. Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages, so the preceding limitations
and exclusions may not apply to you.
PROCEDURES
Warranty service will be performed by the original retailer (seller) or an authorized Bowflex service provider. The original purchaser must provide proof
of purchase. Service calls, assembly, transportation, and/or delivery expenses are the responsibility of the purchaser 1-800-605-3369.
1. Bowflex will have the option to repair or replace any exercise product(s), which require warranty service.
2. Bowflex will replace any equipment frame that is structurally defective with a new frame or replace the unit with a unit of equal value. Bowflex is not
responsible for labor charges in replacing defective frames.
3. In the event a product cannot be repaired, Bowflex will apply a limited credit reimbursement toward another Bowflex exercise product of equal
or greater value.
4. Bowflex is not responsible for dealer labor charges for component changeovers completed after the labor-related warranty period(s) stated herein.
5. If you elect to repair an exercise product or part yourself, using the services of someone other than an Authorized Bowflex Dealer, or use a replacement part not supplied by Bowflex, Bowflex shall not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service or
parts.
6. See an authorized Bowflex distributor for more information or write to us at:
Bowflex
1400 NE 136th Ave
Vancouver, WA 98684
PLEASE PRINT CLEARLY – THANK YOU
Mr.
Mrs.
Ms.
Serial #
Miss
Customer ID from Invoice
Name:
Address:
Apt. #:
City:
State:
Phone number:
(
)
-
ZIP:
EXT.
E-Mail address:
Is this your primary address?
Yes
No
Place of purchase:
Date of purchase:
Purchaser date of birth:
Gender:
Male
Marital status:
D D
M M
Y Y
D D
M M
Y Y
Female
Married
Single
Including yourself, total number of people living in your household: (Examples: 01, 02, 03 …)
Would you like to receive additional information on healthy lifestyle products?
Yes
No
Which best describes your family income:
Under $15,000
$25,000 – $34,999
$15,000 – $24,999
$50,000 – $74,999
$35,000 – $49,999
$75,000 – $99,999
$100,000 – $149,999
Over $150,000
What other types of exercise equipment do you own?
Did you receive this item as a gift?
Yes
No
Name of original purchaser:
Original purchaser customer ID number:
Thanks for filling out this questionnaire. Your answers are important to us. Please check here if you would prefer
not to obtain information on new and interesting opportunities from other exciting companies.
34
© 2004, Nautilus Inc. All Rights Reserved. 1400 N.E. 136th Ave., Vancouver, WA 98684. Bowflex, and SelectTech logos are either registered trademarks or trademarks of Nautilus Inc. 17241 Rev AA (03/04) Nautilus Inc.
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® SelectTech DUMBBELLS
• Parts (including handle assembly and base assembly): 2 years
• Weight Plates: 5 years
• Labor: 1 year from the date of original purchase
WARRANTIES DO NOT COVER
• Bowflex® SelectTech™ Dumbbells home gym purchased for commercial
or institutional use.
• Damage due to use by persons who weigh more than 300 pounds.
• Damage due to abuse, accident, failure to follow instructions or warnings
in the Owner’s Manual, misuse, mishandling, accident or Acts of God
(such as floods or power surges).
• Damage due to normal wear and tear.
WHAT WE WILL DO
During your Warranty Coverage Period, Bowflex® will repair any
Bowflex SelectTech Dumbbells that proves to be defective in materials
or workmanship. In the event repair is not possible, Bowflex will either
replace your Bowflex SelectTech Dumbbells or refund your purchase price,
less shipping and handling.
SERVICE SUPPORT
Call to speak to a Bowflex Representative at 1-800-605-3369. You may
need to return the defective part, at your expense, to the address given to
you by a Bowflex Representative. Always include an explanation of the
problem. Adequate protective packaging of the defective parts or unit and
cost of shipping are your responsibility.
The repaired part or unit will be returned to you at the company’s
expense.
HOW STATE LAW APPLIES
This warranty gives you specific legal rights, and you may also have other
rights which vary from state to state.
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
BOWFLEX
1400 N.E. 136th Ave.
Vancouver, WA 98684
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.