Bowflex BD1090 manual Select Tech Menu Plan

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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: 300-335 calories

A.1/2 New York style bagel (125)

2TBSP of cream cheese or 1 TSP of peanut butter (100)

1cup of orange juice (110)

B.1/2 serving of Champion Metabolol II® (130)

1cup of 1% milk (200)

C.1 cup of Honey Nut Cheerios® (115) 1/2 cup of 1% milk (100)

1cup of orange juice (110)

D.1 egg, any style (80)

1slice of whole-grain bread (75)

1 cup of orange juice (110)

1 TSP of butter or margarine (35)

MORNING SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 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)

LUNCH: 350-380 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)

(lettuce, tomato, onion and pickles optional)

1 serving of medium-sized fruit (100)

B.3 oz. of boneless, skinless chicken breast (150) 3/4 cup of cooked rice (preferably brown) (150) 1 cup of broccoli (80)

C.1 serving of Champion Metabolol II® (260) 1/2 cup of 1% milk (100)

D.Frozen Microwave meal of no more than 350 calories. You may choose from Healthy Choice®, Lean Cuisine® or Michelina’s® Authentico, for example.

AFTERNOON SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)

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)

DINNER: 350-360 calories

A.3 oz. of Chicken, Turkey or Fish (150)

1/2 medium baked potato or 1/2 cup of cooked rice (preferably brown) (100)

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.

C.1 serving of Champion Metabolol II® (260) 1/2 cup of 1% milk (100)

D.1 oz. spaghetti, American Beauty® thin,

uncooked (105)

3 oz. ground turkey, Louis Rich® (140) 1/2 cup of tomato sauce (30)

1 cup of desired vegetables sautéed with ground turkey (80)

EVENING SNACK (optional): 100-180 calories

A.1 Champion SnacBar (180)

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.

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.

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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Contents Model BD1090 Table of Contents PrefaceImportant Safety Precautions Product Specifications Getting to know your Bowflex SelectTech Dumbbells Function Understanding and testing the locking mechanism 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 Wide Squats Leg ExercisesCalf Raises Stationary Lunges Stiff-leg Dead LiftReverse Lunge Flat Chest Press Chest ExercisesIncline Chest Press Flat Chest Fly Incline Chest FlyDecline Chest Press Standing Curls Arm ExercisesConcentration Curls Incline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsSingle Arm Row Alternating Rows Back ExercisesWide Rows Dead Lifts Ab Crunch Abdominal ExercisesReverse Crunch Lying Trunk Rotation Twisting Side CrunchLying Leg Raise Standing Shoulder Press Shoulder ExercisesLateral 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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