Bowflex ST220 manual SelectTech 6 Week Challenge

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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