1090 DUMBBELLS
Owner’s Manual
Patent #6,422,979 other USA and Foreign Patents Pending
Model: BD1090
PN 001-6921 Rev B (12/20/2006)
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Important Safety Precautions
IMPORTANT SAFETY INSTRUCTIONS
The following definition applies to the word “Warning” found throughout this manual:
Indicates a potentially hazardous situation which, if not
7! 2 . ) . '
avoided, could result in death or serious injury.
1. Read and fully understand all instructions
contained in this manual prior to using the
product.
is not designed to be user serviced. Contact your
Bowflex® retailer or Nautilus, Inc. directly for
service.
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 mecha-
nism for proper function. Follow the test proce-
dures included in this manual.
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.
12. Only use this product as described in the
Owner’s Manual / User Instructions. It can be
hazardous to over-exert yourself during exercise.
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
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. Consult your physician immediately.
SAFETY WARNING LABELS
The following safety warnings are located on the Bowflex® SelectTech® 1090 Dumbbell. Please read
all safety precautions and warning information prior to using your product. Be sure to replace any
warning label if damaged, illegible, or missing. If you need replacement labels, please call a Nautilus
Representative at 1-800-864-1270.
Label:
Location: On the side of the dumbbell base.
Label
1
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Product Specifications
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)
SHIPPING PACKAGE WEIGHT: 105 lbs (47.6 kg)
242
444
253
(ANDLE GRIP
ꢀꢁꢂ LBꢁ PLATE
ꢄꢂ LBꢁ PLATE
ꢂ LBꢁ PLATE
ꢄꢅ LBꢁ PLATE
ꢃꢁꢂ LBꢁ PLATE
ꢂ LBꢁ PLATE
ꢃꢁꢂ LBꢁ PLATE
ꢀꢁꢂ LBꢁ PLATE
ꢄꢅ LBꢁ PLATE
ꢄꢂ LBꢁ PLATE
,IFTING HANDLE
3ELECTION
TONGUE
"ASE
,IFTING HANDLE
7EIGHT 0LATE
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ꢀ
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Getting to know your Bowflex® SelectTech®
Dumbbells
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.
The Bowflex® SelectTech® dumbbells are shipped fully
assembled, one dumbbell to a box. After carefully remov-
ing 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 dumb-
bell are performing according their specifications.
!4 4 % . 4 ) / .
Do not drop the dumbbell from a height of
more than 12 inches. Dropping will damage
the weight plates and locking mechanism, and
could void the warranty on this product.
Weight will increment in the following 17 steps:
1. After removing the dumbbell from its protective
packaging, push down slightly on the handle assem-
bly 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.
1090 Dumbbell Weight
Selection Increments
10
15
ꢀ0
ꢀ5
ꢁ0
ꢁ5
40
45
50
55
60
65
70
75
80
85
90
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 out-
ward 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 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.
Figure 2
ꢁ
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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.
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.
7! 2 . ) . '
Do not use a great deal of force in an attempt to
turn the locked adjustment knob. Excessive force
may damage the locking mechanism.
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.
4. After confirming the proper function of the lock-
ing 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 adjust-
ment 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
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 (drop-
ping) weight plates from the dumbbell when it is
NOT in the dumbbell base.
detents (clicks).
6. With the selection knob in
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.
this improper position, gen-
tly 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 nor-
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.
mally.
Testing proper locking
mechanism function
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 adjust-
ment 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.
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 cor-
rectly 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.
10. You have now tested the function of the locking
mechanism. We suggest you repeat this test periodi-
cally (once a month) to confirm the proper func-
tion of the locking mechanism.
2. You should be able to withdraw the handle from
the base leaving all the weight plates behind.
4
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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.
7! 2 . ) . '
Do not intentionally engage the locking mechanism
and attempt to lift the entire dumbbell and base
via the grip. The dumbbell and base should only
be lifted by using the lift handles molded into
the base assembly.
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.
7! 2 . ) . '
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
Nautilus, Inc. directly by phone at
1-800-NAUTILUS (628-8458) for service.
Offset weight selection
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 supi-
nation/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!
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 work-
outs, the Bowflex® SelectTech® Dumbbell offers a useful
and unique workout alternative known as offset weight
selection. Offset weight selection involves using a differ-
ent weight setting on one side of the dumbbell relative
to the other. Doing so can be a powerful muscle develop-
ment 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
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 1
Side ꢀ
Total dumbbell weight
Weight settings selected
Weight Difference
Weight Distribution
Weight offset
ꢀ0lbs
ꢁ0 lbs
10 lbs
15 lbs
+ 5 lbs
ꢀ5 lbs
ꢀ5 lbs
10 lbs
5
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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.
This is just one example of the offset weight
settings you may use. The weight combinations
and totals are quite extensive given the adjust-
Below you will find some helpful charts that will
provide the total dumbbell weight for various combina-
tions of weight settings.
®
ment options of the SelectTech Dumbbell.
10
Indicates weight setting on adjustment knob
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
12.5
15
17.5
20
17.5
20
22.5
25
22.5
25
27.5
30
22.5
25
27.5
30
32.5
35
27.5
30
32.5
35
37.5
40
27.5
30
32.5
35
37.5
40
42.5
45
32.5
35
37.5
40
42.5
45
47.5
50
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
62.5
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
65
67.5
70
42.5
45
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
47.5
50
52.5
55
57.5
60
62.5
65
67.5
70
72.5
75
77.5
80
82.5
85
52.5
15
57.5
25
62.5
35
67.5
45
72.5
55
77.5
65
82.5
75
87.5
85
10
20
30
40
50
60
70
80
90
Use the matrix above to quickly determine the offset weight selection total for your dumbbell.
6
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The chart to the right is a quick reference to determine
the amount of weight offset to one side of the dumbbell.
Difference Offset
5 lbs
+ ꢀ.5 lbs
+ 5 lbs
10 lbs
15 lbs
ꢀ0 lbs
ꢀ5 lbs
ꢁ0 lbs
ꢁ5 lbs
40 lbs
The symbol + indicates the amount of offset weight on
the heavier side of the dumbbell.
+ 7.5 lbs
+ 10 lbs
+ 1ꢀ.5 lbs
+ 15 lbs
+ 17.5 lbs
+ ꢀ0 lbs
Although you can continue to increase the amount of
weight offset, it is not generally necessary to offset the
weight more than 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. Do not use any solvents, harsh detergents,
chemicals or bleach on this product −
doing so may damage the materials,
resulting in degradation of the product’s
performance or strength.
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. Do not attempt to disassemble the dumb-
bell 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.
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”.
7
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Bowflex® SelectTech® ꢀ-in-1 Dumbbell Stand (optional) - Model BDS164ꢀ
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.
8
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Troubleshooting guide
Problem
Solution
1. Make certain that both adjustment knobs are set directly to the
number 10.
Dumbbell handle does not fully insert into
base when no plates are selected (handle
has no plates attached).
2. Make certain that all of the weight plates have the “selection
tongue” facing away from the dumbbell grip, as the product
was designed. 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.
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.
Dumbbell handle does not fully insert into
base when plates are selected (handle has
plates attached).
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.
1. Check to assure that the dumbbell handle is fully depressed into
the dumbbell base. If not fully depressed, the locking mecha-
nism will not be released and may be keeping the adjustment
knobs from rotating.
Adjustment knob will not turn while handle
is in base.
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 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.
4. Depress the locking tab in the handle and test rotation. If the
silver locking tab in the base is loose, replace the base.
9
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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 #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Flat Chest Press
Overhead Press
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl
Concentration Curls
Workout ꢀ
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout ꢁ
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Flat Chest Press Alternating
Overhead Press Alternating
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Standing Curl Alternating
Concentration Curls
Workout 4
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
10
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Workout 5
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 6
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 7
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 8
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 9
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
11
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Workout 10
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 11
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Flat Chest Press
60d Incline Press
Lying Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
Workout 1ꢀ
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 1ꢁ
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
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
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
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Workout 15
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
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 #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 17
Set #1
Set #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
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 #ꢀ
Set #ꢁ
Weight
Reps
Weight
Reps
Weight
Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
1ꢁ
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SELECT TECH MENU PLAN
For Females
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: ꢁ00-ꢁꢁ5 calories
AFTERNOON SNACK: 180-ꢀ15 calories
A. 1/2 New York style bagel (125)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
1 cup of orange juice (110)
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)
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)
DINNER: ꢁ50-ꢁ60 calories
1 cup of orange juice (110)
A. 3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked
rice (preferably brown) (100)
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)
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.
MORNING SNACK: 180-ꢀ15 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
C. 1 serving of Champion Metabolol II® (260)
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)
D. 1 oz. spaghetti, American Beauty® thin,
uncooked (105)
3 oz. ground turkey, Louis Rich® (140)
1/2 cup of tomato sauce (30)
LUNCH: ꢁ50-ꢁ80 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)
1 cup of desired vegetables sautéed with ground
turkey (80)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized fruit (100)
EVENING SNACK (optional): 100-180 calories
A. 1 Champion SnacBar (180)
B. 3 oz. of boneless, skinless chicken breast (150)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
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.
C. 1 serving of Champion Metabolol II® (260)
1/2 cup of 1% milk (100)
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 caf-
feine free. This would be in addition to your water.
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy
Choice®, Lean Cuisine® or Michelina’s®
Authentico, for example.
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:
LOW 1360 HIGH 1505
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SELECT TECH MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack
BREAKFAST: 455-490 calories
AFTERNOON SNACK: ꢀ80-ꢁ15 calories
A. 1 New York style bagel (250)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
1 cup of orange juice (110)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
B. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
C. 1 cup of 1% low- fat cottage cheese (180)
1 serving of medium-sized fruit (100)
C. 2 cups of Honey Nut Cheerios (230)
3/4 cup of 1% milk (150)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
1 serving of medium-sized fruit (100)
1 cup of orange juice (110)
D. 2 eggs, any style (160)
DINNER: 4ꢀ5-460 calories
2 slices of whole-grain bread (150)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
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)
MORNING SNACK: ꢀ80-ꢁ15 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy
Choice®, Lean Cuisine® or Michelina’s®
Authentico, for example.
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
1 slice of whole-grain bread (75)
C. 1 cup of 1% low-fat cottage cheese (180)
1 serving of medium-sized fruit (100)
C. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
D. 6 oz. of Yoplait® 99% fat free yogurt (180)
1 serving of medium-sized fruit (100)
D. 2 oz. spaghetti, American Beauty® thin,
uncooked (210)
LUNCH: 4ꢀ5-460 calories
3 oz. ground turkey, Louis Rich® (140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground
turkey (80)
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)
EVENING SNACK (optional): 180-ꢁ15 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 3 oz. of boneless, skinless chicken breast (150)
1 cup of cooked rice (preferably brown) (200)
1 cup of broccoli (80)
B. 1 Champion SnacBar (180)
C. 1 serving of Champion Metabolol II® (260)
1 cup of 1% milk (200)
CREATINE SUPPLEMENT: On weight-training days, please take one serv-
ing before your workout and one serving after your workout. CREATINE
CALORIES…280 on workout days.
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy
Choice®, Lean Cuisine® or Michelina’s®
Authentico, for example.
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 caf-
feine free. This would be in addition to your water.
1 slice of whole-grain bread (75)
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE
OPTION A, B, C OR D DURING THE DAY
Workout days: LOW 2145 HIGH 2320
Off days:
LOW 1865 HIGH 2040
15
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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
ACTION
• Grab the dumbbell with both
hands and stand with your feet
slightly wider than shoulder width
apart.
• 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.
• 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.
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
ACTION
• Stand with your feet about
shoulder width apart, feet facing
straight forward.
• Slowly rise up on the balls of your
feet, lifting your heels as high as
you can off the floor.
• 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.
• Slowly return to the starting
position, keeping tension on the
calf muscles.
16
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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
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.
• 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.
• 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.
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.
START
• Stand with your feet
approximately shoulder width
apart
ACTION
• Maintaining your knee position,
slowly bend forward at the hips
moving your butt backward.
• Hold the dumbbells down in
front of your thighs with your
palms facing back.
• Stop as your hamstings begin to
get taut and before your back
begins to round.
• Stand with a very slight bend at
the knees.
• Keep the chest lifted, abs tight
and a very slight arch in your
lower back.
• Concentrate on tensing your
hamstrings to pull you back up to
the starting position.
17
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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
ACTION
• Stand with your feet together.
• 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.
• 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 move your leg as far as
you can, without allowing any
movement at the waist, knee or
lower back.
• Slowly return to start position.
18
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Chest Exercises
Flat Chest Press
Muscles worked
START
FINISH
Pectoralis major, deltoids and triceps
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
START
FINISH
Pectoralis major, deltoids and triceps
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.
START
ACTION
• Slowly press the dumbbells
upward, straightening your arms
while moving the dumbbells
toward each other, directly over
the center of your chest.
• 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.
• 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.
19
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Chest Exercises
Flat Chest Fly
START
FINISH
Muscles worked
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.
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
• 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.
• 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.
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.
• Raise your chest, pinch your
shoulder blades together, and
maintain a comfortable arch in
your lower back.
ꢀ0
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Chest Exercises
Decline Chest Press
Muscles worked
START
FINISH
Pectoralis major, deltoids and triceps
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.
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.
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.
• 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.
• Slowly return to the starting
position, keeping your wrists
steady and your movements slow
and controlled.
ꢀ1
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Arm Exercises
Standing Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
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
ACTION
• Hold the dumbbells with your
hands facing forward.
• Curl the dumbbells forward, then
upward, and then toward your
shoulders while keeping your
elbows at your sides and your
upper arms completely still.
• Stand with your upper arms by
your sides, lift your chest, tighten
your abdominals, and maintain
a very slight arch in your lower
back.
• 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
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.
• 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.
ꢀꢀ
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Arm Exercises
Incline Bench Curls
Muscles worked
START
FINISH
Biceps and other elbow flexors
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
ACTION
• Grab the dumbbells and sit on
the inclined bench and place
your feet flat on the floor directly
under your knees.
• Curl the forearms toward
the upper arm, keeping your
upper arm and shoulder blade
completely still.
• Hold the dumbbell with a slight
bend at the elbow maintaining
tension on the biceps.
• Slowly return to the starting
position without relaxing the
biceps.
• Maintain a good spinal alignment
with the chest lifted and the abs
tight.
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.
START
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.
• Grab the dumbbell and rest the
back of your upper arm against
the upper portion of the bench
pad.
• Keep feet slightly wider than shouder
width.
• 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.
ꢀꢁ
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Arm Exercises
Overhead Triceps Extension
Muscles Worked
START
FINISH
Triceps
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
ACTION
• Straighten the elbow while
keeping your upper arm
completely still.
• 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.
• When the arm is completely
straight, slowly return to the
starting position.
• Keeping your elbow bent, bring
your upper arm to your side,
parallel to the ground.
ꢀ4
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Arm Exercises
Lying Triceps Extension
Muscles worked
START
FINISH
Triceps
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
ACTION
• Lie back on the bench with your
head supported on the bench.
• Keep the upper arms stationary
while moving the hands in an
arcing motion upward.
• 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.
• 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.
• Raise your chest and pinch your
shoulder blades together.
• Maintain a very slight arch in the
lower back.
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.
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.
• Stabilize the hips, knees and
spine.
• Slowly move back to the starting
position.
ꢀ5
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Back Exercises
Single Arm Row — Alternating Rows
Muscles Worked
START
FINISH
Latissimus Dorsi, teres minor, postier
deltoid and biceps
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
ACTION
• Put one knee on the bench and
place the other foot on the floor
directly under your hip.
• Initiate the movement by pinching
your shoulder blades back, while
simultaneously moving your elbow
backward, then upward.
• 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.
• 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.
• Hold dumbbell in a neutral grip
with your palm facing the bench.
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
ACTION
• While standing holding the
dumbbells, lean forward at
the hip allowing the arms to
extend directly in line with the
resistance.
• 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.
• Keep your spine in a stable
position.
• Rotate the shoulder so that your
palms are facing behind you.
• Move until your elbows are slightly
behind your shoulders, then slowly
reverse the action keeping the rear
shoulder muscles tightened during
the entire motion.
ꢀ6
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Back Exercises
Dead Lifts
Muscles worked
START
FINISH
Glutes, adductors, hamstrings, quads,
spinal erectors and traps
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.
START
ACTION
• Keep pressure through the middle of
the arches/feet, not the toes or heels.
• Position your feet in line with the
dumbbell about shoulder width
apart.
• Under control, slowly squat down
by sticking the hips out as the
knees start to bend.
• Point your toes outward slightly
and direct the thighs to the same
outward angle as the feet.
• Keep the chest lifted and back
flat as the hips continue to move
backward.
• Hold the dumbbells with your
palms facing 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.
ꢀ7
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Abdominal Exercises
Ab Crunch
Muscles worked
START
FINISH
Rectus abdominus and obliques
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
ACTION
• Grab a dumbbell with both
hands, as shown.
• Tighten your abs and only curl
your torso, slowly moving your
lower ribs toward your hips.
• 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.
• 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.
• Your lower back can start out flat
or in a normal arch.
• 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.
START
ACTION
• Lie on your back with your head
resting on the bench.
• Tighten your abs and slowly curl
your hips toward your rib cage.
• Lower under control.
• Bend your knees fully.
• 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.
• 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.
• 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.
ꢀ8
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Abdominal Exercises
Lying Trunk Rotation
Muscles worked
START
FINISH
Deep spinal and trunk muscles
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
ACTION
• Lie flat on the bench.
• Tighten the entire abdominal
area and slowly rotate your legs
and hips to one side.
• Bend your hips and knees to
approximately 90 degrees.
• Keep your chest lifted, abs tight
and a slight arch in your low
back.
• Move slow and controlled, being
careful not to let your legs and
hips rotate uncontrolled to the
side.
• Move back to the starting
position.
• Hold onto the sides of the bench.
• 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.
START
ACTION
• Move slowly to eliminate momentum.
• Move as far as you can without moving
your hips or neck.
• Lie back flat on the bench and
place one hand behind the head
of the involved side.
• Tighten your abs and move in a
diagonal direction, slowly moving
your ribs to the opposite hip.
• Place legs behind the roller pads
for added support, as shown.
• Your back can start flat against
the bench or in a normal arch.
• 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.
ꢀ9
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Abdominal Exercises
Lying Leg Raise
Muscles worked
START
FINISH
Abdominal area, including the rectus
abdominus, obliques and quadriceps
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
ACTION
• Lie on your back with your head
resting on the bench.
• Tighten your abs and slowly
extend your hips and knees.
• 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.
• 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.
ꢁ0
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Shoulder Exercises
Standing Shoulder Press
Muscles worked
START
FINISH
Front deltoid, upper traps and triceps
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.
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.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees, as shown.
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
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.
• 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.
ꢁ1
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Shoulder Exercises
Seated Overhead Press
Muscles worked
START
FINISH
Front deltoid, upper traps and triceps
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.
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.
• Upper arms should be 90 degrees
away from your torso and your
elbows should be bent to 90
degrees as shown.
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.
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.
• 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.
ꢁꢀ
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Shoulder Exercises
Rear Delt Row
Muscles worked
START
FINISH
Back of the middle deltoid, the rear del-
toid, posterior rotator cuff, trapezius and
rhomboids.
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.
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.
• Keep your chest lifted, abs tight
and a slight arch in the lower
back.
• Hold the dumbbells naturally to
your sides.
ꢁꢁ
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ꢁ4
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Muscle Chart
Sternocleidomastoid
Pectoralis Major
Anterior Deltoid
Medial Deltoid
Biceps
Trapezius
Posterior Deltoid
Infraspinatus
Teres Major
Triceps
Serratus Anterior
Rectus Abdominus
Brachialis
Flexor Digitorum
Superficials
External
Obliques
Latissimus
Dorsi
Brachioradialis
Pronator Teres
Flexor Carpi
Radialis
Gluteus
Medius
Tensor
Fasciae
Latae
Gluteus
Maximus
Adductor
Magnus
Iliopsoas
Pectineus
Biceps
Femoris
Adductor Longus
Iliotibial Tract
Gracilis
Rectus Femoris
Vastus Lateralis
Vastus Medialis
Peroneus Longus
Semitendinosus
Semimembranosus
Sartorius
Gastrocnemius
Soleus
Extensor Digitorum
Longus
Tibialis Anterior
ꢁ5
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WARRANTY
LIMITED WARRANTY FOR EXERCISE PRODUCTS
All Bowflex® branded exercise products manufactured by Nautilius, Inc. 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 Nautilus, Inc. will void any warranty coverage set forth by Bowflex® warranty policies and procedures.
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: Nautilus, Inc. 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. Nautilius, Inc. shall in no event be liable for
incidental or consequential losses, damages or expenses in connection with its exercise products. Nautilus, Inc.’s liability hereunder is expressly limited
to the replacement of goods not complying with this warranty or, at Nautilus, Inc.’s 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 dam-
ages, 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 1-800-628-8458.
1. Nautilius, Inc. will have the option to repair or replace any exercise product(s), which require warranty service.
2. Nautilius, Inc. will replace any equipment frame that is structurally defective with a new frame or replace the unit with a unit of equal value.
Nautilius, Inc. is not responsible for labor charges in replacing defective frames.
3. In the event a product cannot be repaired, Nautilius, Inc. will apply a limited credit reimbursement toward another Bowflex® exercise product
of equal or greater value.
4. Nautilius, Inc. 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 replace-
ment part not supplied by Nautilius, Inc., Nautilius, Inc. 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:
Nautilius, Inc.
16400 SE Nautilus Drive
Vancouver, Washington, USA 98683
ꢁ6
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®
®
Bowflex SelectTech Dumbbells Warranty Registration Card
IMPORTANT! MAIL WITHIN ꢁ0 DAYS OF PURCHASE
PLEASE PRINT CLEARLY – THANK YOU
Serial #
Mr.
Mrs.
Ms.
Miss
Customer ID from Invoice
Name:
Address:
City:
Apt. #:
ZIP:
State:
(
)
Phone number:
E-Mail address:
-
EXT.
Is this your primary address? Yes
Place of purchase:
No
Date of purchase:
D
D
Y
Y
M
M
Purchaser date of birth:
D
D
Y
Y
M
M
Gender: Male
Female
Marital status:
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
Which best describes your family income:
No
Under $15,000
$25,000 – $34,999
$35,000 – $49,999
$50,000 – $74,999
$75,000 – $99,999
$100,000 – $149,999
Over $150,000
$15,000 – $24,999
What other types of exercise equipment do you own?
Did you receive this item as a gift? Yes
Name of original purchaser:
No
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.
© ꢀ006, Nautilus Inc. All Rights Reserved. 16400 SE Nautilus Drive, Vancouver, WA 9868ꢁ. Bowflex, and SelectTech logos are either registered trademarks or trademarks of Nautilus Inc. 17ꢀ41 Rev AA (0ꢁ/04) Nautilus Inc.
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WHAT IS COVERED
WHAT WE WILL DO
Nautilus, Inc. warrants to the original purchaser of the Bowflex® unit
that the Bowflex® equipment is free from defects in materials or workman-
ship, 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. Unauthorized tampering with the unit will void the warranty.
During your Warranty Coverage Period, Nautilus, Inc. will repair any
Bowflex® SelectTech® Dumbbells that proves to be defective in materials
or workmanship. In the event repair is not possible, Nautilus will either
replace your Bowflex® SelectTech® Dumbbells or refund your purchase
price, less shipping and handling.
SERVICE SUPPORT
BOWFLEX® SelectTech® DUMBBELLS
Call to speak to a Nautilus Representative at 1-800-NAUTILUS (628-
8458). You may need to return the defective part, at your expense, to the
address given to you by a Nautilus Representative. Always include an
explanation of the problem. Adequate protective packaging of the defec-
tive
• Parts (including handle assembly and base assembly): 2 years
• Weight Plates: 5 years
• Labor: 1 year from the date of original purchase
parts or unit and cost of shipping are your responsibility.
WARRANTIES DO NOT COVER
• Bowflex® SelectTech® Dumbbells home gym purchased for commercial
or institutional use.
The repaired part or unit will be returned to you at the company’s
expense.
• Damage to the product resulting from a drop of greater than 12 inches
in height.
HOW STATE LAW APPLIES
This warranty gives you specific legal rights, and you may also have other
rights which vary from state to state.
• 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.
Please fold over and tape before mailing
Please fold over and tape before mailing
Place
Stamp
Here
Nautilus, Inc.
16400 SE Nautilus Dr.
Vancouver, Washington, USA 9868ꢁ
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IMPORTANT CONTACT NUMBERS
If you need assistance, please have both the serial number of your machine and the date of purchase available when
you contact the appropriate Nautilus office listed below.
WORLDWIDE CUSTOMER SERVICE
INTERNATIONAL CUSTOMER SERVICE
• NORTH AMERICA OFFICE
Nautilus, Inc.
• INTERNATIONAL OFFICE
Nautilus International S.A.
Rue Jean Prouvé 6
World Headquarters
16400 S.E. Nautilus Drive
Vancouver, Washington, USA 98683
Phone: 800-NAUTILUS (628-8458)
Fax: 877-686-6466
1762 Givisiez / Switzerland
Tel: +41-26-460-77-77
Fax: +41-26-460-77-70
E-mail: [email protected]
E-mail: [email protected]
INTERNATIONAL OFFICES:
• SWITZERLAND OFFICE
Nautilus Switzerland S.A.
Rue Jean Prouvé 6
1762 Givisiez / Switzerland
Tel: +41-26-460-77-66
Fax: +41-26-460-77-60
• GERMANY and AUSTRIA OFFICE
Nautilus GmbH
Tel: +49-2203-2020 0
Fax: +49-2203-2020 45 45
• ITALY OFFICE
Nautilus Italy s.r.l.
Tel: +39-51-664-62-01
Fax: +39-51-664-74-61
• UNITED KINGDOM OFFICE
Nautilus UK Ltd.
Tel: 01-908-267-345
Fax: 01-908-267-346
• CHINA OFFICE
Nautilus Representative Office
Tel: +86-21-523-707-00
Fax: +86-21-523-707-09
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© 2006 Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo and Bowflex SelectTech are either registered
trademarks or trademarks of Nautilus, Inc.
Specifications subject to change.
Nautilus, Inc., 16400 SE Nautilus Drive, Vancouver, Washington, USA 98683
Printed in China
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