Bowflex DUMBBELLS Owner's Manual
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Bowflex DUMBBELLS Owner's Manual

Dumbbell set
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DUMBBELLS
Owner's Manual
Patent #6,422,979 other USA and Foreign Patents Pending

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  • Page 1 DUMBBELLS Owner’s Manual Patent #6,422,979 other USA and Foreign Patents Pending...

  • Page 2: Important Symbols

    SelectTech™ dumbbell. 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 Important symbols for proper function.
  • Page 3 Bowflex 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 adjust- ment knobs set to...

  • Page 4: Testing Proper Locking Mechanism Function

    curls.
  • Page 5 25 lbs. This 25 lb dumbbell has the weight dis- tributed such that there are 10 lbs on one side and 15 lbs on The Bowflex SelectTech Dumbbell is a very low mainte- the other for a total of 25 lbs.

  • Page 6: Troubleshooting Guide

    • Dimensions (without dumbbells): 20 1/4" (L) x 24 1/2" (W) x 24 1/4" (H) into the handle. 1. Check to see if you have selected different weights on each side of...
  • Page 7 SelectTech 6 Week Challenge Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps FREQUENCY: 3-Days a Week TIME: About 30 minutes 30d Incline Chest Press For a successful workout, focus on generating the muscular contraction required to create the motion of the weight Lateral Raise (demonstrated in your “The Secrets of the 4-Step Rep”...
  • Page 8 Workout 10 Set #1 Set #2 Set #3 Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Flat Fly Wide Squat Flat Chest Press Calf Raise Seated Overhead Press Reverse Crunch Lying Triceps Extension...

  • Page 9: Leg Exercises

    • Hold the dumbbells at your sides the floor. in that outward position as well. • Lower to approximately with your palms facing inward.

  • Page 10: Chest Exercises

    • Stand with your feet together. • Initiate the movement by • Grab the dumbbells and lie back on • Slowly press the dumbbells tightening your glutes and slowly • Do not let your elbows travel behind •...
  • Page 11 • Keep knees bent so your feet are under your knees. positioned flat on the floor directly • Grab the dumbbells and lie back • Slowly move the dumbbells • Grab the dumbbells and lie back • Slowly press the dumbbells •...

  • Page 12: Arm Exercises

    • Hold the dumbbells with your • Curl the dumbbells forward, then • Grab the dumbbells and sit on • Curl the forearms toward hands facing forward. upward, and then toward your...

  • Page 13: Triceps Kickback

    • Grab the dumbbells and move motion upward, over your head. • Place both hands over the inside your upper arm up to a position •...

  • Page 14: Back Exercises

    • Hold the dumbbells with your • Lower to approximately a lined up under the elbow. • Allow the arm with the dumbbell palms facing backward.

  • Page 15: Abdominal Exercises

    Abdominal Exercises Abdominal Exercises Ab Crunch Lying Trunk Rotation Muscles worked Muscles worked START FINISH START FINISH Rectus abdominus and obliques Deep spinal and trunk muscles Bench position Bench position Flat Flat Success tips Success tips • Do not lift your head or chin. Your •...

  • Page 16: Shoulder Exercises

    START ACTION START ACTION possible. • Grab the dumbbells and stand up • Straighten your arms slowly over • Lie on your back with your head • Tighten your abs and slowly • Keep your back flat against the bench.
  • Page 17 START ACTION However, for more emphasis to the rear deltoid, keep the shoulder blades • Grab the dumbbells and sit up • Straighten your arms slowly over • Stand with your feet • Allow your arms to bend as pinched together throughout the straight.
  • Page 18 SELECT TECH MENU PLAN SELECT TECH MENU PLAN For Females For Males 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 BREAKFAST: 300-335 calories AFTERNOON SNACK: 180-215 calories BREAKFAST: 455-490 calories...

  • Page 19: Warranty

    © 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.
  • Page 20 Bowflex is free from defects in materials or workmanship, with the Bowflex SelectTech Dumbbells that proves to be defective in materials exceptions stated below. This warranty is not transferable or applicable to or workmanship. In the event repair is not possible, Bowflex will either any person other than the original purchaser and is only applicable for replace your Bowflex SelectTech Dumbbells or refund your purchase price,...
  • Page 21 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.

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