Bowflex ST220 manual

Page 12

Workout 5		Set #1			Set #2			Set #3
	Weight		Reps	Weight		Reps	Weight		Reps
30º Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60º Incline Curl

Scott Curl

Workout 6		Set #1			Set #2			Set #3
	Weight		Reps	Weight		Reps	Weight		Reps
Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation

Workout 7		Set #1			Set #2			Set #3
	Weight		Reps	Weight		Reps	Weight		Reps
30º Incline Chest Press

Lateral Raise

Overhead Triceps Extension

Triceps Kickback

Wide Row

60º Incline Curl

Scott Curl

Workout 8		Set #1			Set #2			Set #3
	Weight		Reps	Weight		Reps	Weight		Reps

Wide Squat

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 9		Set #1			Set #2			Set #3
	Weight		Reps	Weight		Reps	Weight		Reps
Flat Chest Press

60º Incline Press

Overhead Triceps Extension

60º Incline Triceps Extension

Single Arm Row

Standing Curl

60º Incline Curl

10

Image 12

Contents SelectTech 220 Dumbells Page Important symbols PrefaceDumbbells 12.5 17.5Understanding and testing the locking mechanism function FunctionPurpose Offset weight selection Example of offset weight selection workout12.5 Bowflex SelectTech 220 maintenance Troubleshooting guide Problem SolutionBowflex SelectTech 220 Dumbbell Stand optional SelectTech 6 Week Challenge Page Page Page Wide Squats Calf RaisesStationary Lunges Stiff-leg Dead LiftReverse Lunge Stand with your feet togetherFlat Chest Press Incline Chest PressFlat Chest Fly Incline Chest FlyDecline Chest Press Standing Curls Concentration CurlsIncline Bench Curls Scott Curls Standing Concentration CurlsOverhead Triceps Extension Triceps KickbackLying Triceps Extension Hammer CurlsSingle Arm Row Alternating Rows Wide RowsDead Lifts Ab CrunchStanding Shoulder Press Lateral RaiseSeated Overhead Press Front RaiseRear Delt Row ShrugsSelecttech Menu Plan For Males Warranty Bowflex SelectTech 220 Warranty Registration Card What is Covered Please fold over and tape before mailing