Bowflex ST220 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 SelectTech 220 Dumbells Page Preface Important symbols12.5 17.5 DumbbellsPurpose Understanding and testing the locking mechanism functionFunction Example of offset weight selection workout Offset weight selection12.5 Bowflex SelectTech 220 maintenance Problem Solution Troubleshooting guideBowflex SelectTech 220 Dumbbell Stand optional SelectTech 6 Week Challenge Page Page Page Calf Raises Wide SquatsStiff-leg Dead Lift Stationary LungesStand with your feet together Reverse LungeIncline Chest Press Flat Chest PressIncline Chest Fly Flat Chest FlyDecline Chest Press Concentration Curls Standing CurlsScott Curls Standing Concentration Curls Incline Bench CurlsTriceps Kickback Overhead Triceps ExtensionHammer Curls Lying Triceps ExtensionWide Rows Single Arm Row Alternating RowsAb Crunch Dead LiftsLateral Raise Standing Shoulder PressFront Raise Seated Overhead PressShrugs Rear Delt RowSelecttech Menu Plan For Males Warranty Bowflex SelectTech 220 Warranty Registration Card Please fold over and tape before mailing What is Covered
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