Bowflex BD1090 manual

Page 15

Workout 15

 

Set #1

 

Set #2

 

Set #3

 

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 #2

 

Set #3

 

Weight

 

Reps

Weight

 

Reps

Weight

 

Reps

Wide Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reverse Lunge

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Calf Raise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reverse Crunch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lying Trunk Rotation

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Workout 17

 

Set #1

 

Set #2

 

Set #3

 

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 #2

 

Set #3

 

Weight

 

Reps

Weight

 

Reps

Weight

 

Reps

Stiff-Leg Dead Lift

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Wide Squat

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Calf Raise

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ab Crunch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Lying Trunk Rotation

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

13

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Contents Model BD1090 Preface Table of ContentsImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Understanding and testing the locking mechanism function FunctionPurpose Example of offset weight selection workout Offset weight selection17.5 Offset Bowflex SelectTech Dumbbell maintenancePage Problem Solution Troubleshooting guide SelectTech 6 Week Challenge Page Page Page Select Tech Menu Plan For Males Leg Exercises Wide SquatsCalf Raises Stiff-leg Dead Lift Stationary LungesReverse Lunge Chest Exercises Flat Chest PressIncline Chest Press Incline Chest Fly Flat Chest FlyDecline Chest Press Arm Exercises Standing CurlsConcentration Curls Scott Curls Standing Concentration Curls Incline Bench CurlsTriceps Kickback Overhead Triceps ExtensionHammer Curls Lying Triceps ExtensionBack Exercises Single Arm Row Alternating RowsWide Rows Dead Lifts Abdominal Exercises Ab CrunchReverse Crunch Twisting Side Crunch Lying Trunk RotationLying Leg Raise Shoulder Exercises Standing Shoulder PressLateral Raise Front Raise Seated Overhead PressShrugs Rear Delt RowPage Muscle Chart Warranty Bowflex SelectTech Dumbbells Warranty Registration Card Please fold over and tape before mailing What is CoveredImportant contact numbers
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