Bowflex ST220 manual

Page 14

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

12

Image 14

Contents SelectTech 220 Dumbells Page Important symbols PrefaceDumbbells 12.5 17.5Purpose Understanding and testing the locking mechanism functionFunction 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