Bowflex BD1090 manual Preface, Table of Contents

Preface

Congratulations on the your purchase of the Bowflex® SelectTech® Dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 10 lbs and going all the way up to 90 lbs. In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner’s manual prior to using the SelectTech® dumbbell.

Table of Contents
Important Safety Instructions	1
Safety Warning Label Information	1
Product Specifications	2
SelectTech® Operation	3
Getting to know your Nautilus®
SelectTech® Dumbbells	3
Understanding and testing locking
mechanism function	4
Function	4
Purpose	4
Testing proper locking mechanism
function	4
Offset weight selection	5
Example of offset weight selection	5
Weight setting charts	6
Maintenance	7
Dumbbell stand	8
Troubleshooting guide	9
SelectTech® 6 week Challenge	10
SelectTech® Menu Plan	14
SelectTech® menu plan for females	14
SelectTech® menu plan for males	15
Leg Exercises	16
Wide squats	16
Calf raises	16
Stationary lunges	17
Stiff-leg dead lift	17
Reverse lunge	18
Chest Exercises	19
Flat chest press	19
Incline chest press	19
Flat chest fly	20

Incline chest fly	20
Decline chest fly	21
Arm Exercises	22
Standing curls	22
Concentration curls	22
Incline bench curls	23
Scott curls - standing
Concentration curls	23
Overhead triceps extension	24
Triceps kickback	24
Lying triceps extension	25
Hammer curls	25
Back Exercises	26
Single arm row - alternating rows	26
Wide rows	26
Dead lifts	27
Abdominal Exercises	28
Ab crunch	28
Reverse crunch	28
Lying trunk rotation	29
Twisting side crunch	29
Lying leg raise	30
Shoulder Exercises	31
Standing shoulder press	31
Lateral raise	31
Seated overhead press	32
Front raise	32
Rear delt row	33
Shrugs	33
Muscle Chart	35
Limited Warranty	36
Important Contact Numbers	39