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

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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