Bowflex BD1090 manual SelectTech 6 Week Challenge

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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 #2

 

Set #3

 

 

 

 

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 2

 

Set #1

 

Set #2

 

Set #3

 

 

 

 

Weight

 

Reps

Weight

 

Reps

Weight

 

Reps

 

Stationary Lunge

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stiff-Leg Dead Lift

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Calf Raise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ab Crunch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lying Trunk Rotation

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout 3

 

Set #1

 

Set #2

 

Set #3

 

 

 

 

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 #2

 

Set #3

 

 

 

 

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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Contents Model BD1090 Table of Contents PrefaceImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Understanding and testing the locking mechanism function FunctionPurpose Offset weight selection Example of offset weight selection workout17.5 Bowflex SelectTech Dumbbell maintenance OffsetPage Troubleshooting guide Problem SolutionSelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Leg Exercises Wide SquatsCalf Raises Stationary Lunges Stiff-leg Dead LiftReverse Lunge Chest Exercises Flat Chest PressIncline Chest Press Flat Chest Fly Incline Chest FlyDecline Chest Press Arm Exercises Standing CurlsConcentration Curls Incline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsBack Exercises Single Arm Row Alternating RowsWide Rows Dead Lifts Abdominal Exercises Ab CrunchReverse Crunch Lying Trunk Rotation Twisting Side CrunchLying Leg Raise Shoulder Exercises Standing Shoulder PressLateral Raise Seated Overhead Press Front RaiseRear Delt Row ShrugsPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card What is Covered Please fold over and tape before mailingImportant contact numbers

BD1090 specifications

The Bowflex BD1090 is a versatile and innovative adjustable dumbbell system designed for fitness enthusiasts seeking a compact and efficient solution for strength training at home. With a remarkable weight range of 10 to 90 pounds per dumbbell, the BD1090 allows users to perform a comprehensive array of exercises that target various muscle groups, making it an essential addition to any home gym.

One of the standout features of the Bowflex BD1090 is its unique adjustment mechanism, which utilizes a simple dial system. This allows users to quickly and easily change weights in a matter of seconds, making it possible to transition smoothly between exercises without the hassle of multiple weights cluttering the workout space. The intuitive design is not only efficient but also enhances the overall user experience by minimizing downtime during workouts.

The BD1090's compact design is another characteristic that sets it apart from traditional dumbbell sets. Each adjustable dumbbell replaces a full set of weights, saving valuable space in your home gym or fitness area. This space-saving feature is particularly beneficial for those with limited room to accommodate extensive gym equipment.

Constructed with durability in mind, the Bowflex BD1090 features a robust build quality that can withstand the rigors of daily use. The weight plates are made from high-quality materials that ensure longevity while maintaining a professional standard, allowing users to train confidently without worrying about wear and tear.

In addition to its impressive physical attributes, the BD1090 is designed to cater to a variety of fitness levels, making it suitable for beginners and experienced lifters alike. With its wide range of adjustable weights, users can gradually increase resistance as they build strength, ensuring a progressive and effective workout routine.

Furthermore, the Bowflex BD1090 is complemented by Bowflex’s reputation for innovation and quality, supported by numerous positive reviews from users who appreciate its functionality and convenience.

In conclusion, the Bowflex BD1090 adjustable dumbbell system stands out for its unique adjustable features, durability, space-saving design, and versatility. Whether you are engaging in strength training, rehabilitation exercises, or general fitness routines, the BD1090 is designed to help you achieve your fitness goals efficiently and effectively.
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