Bowflex ST220 guide

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

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Bowflex ST220 manual

Contents

SelectTech 220 Dumbells Page Important symbols Preface Dumbbells 12.5 17.5 Purpose Understanding and testing the locking mechanism functionFunction Offset weight selection Example of offset weight selection workout 12.5 Bowflex SelectTech 220 maintenance Troubleshooting guide Problem Solution Bowflex SelectTech 220 Dumbbell Stand optional SelectTech 6 Week Challenge Page Page Page Wide Squats Calf Raises Stationary Lunges Stiff-leg Dead Lift Reverse Lunge Stand with your feet together Flat Chest Press Incline Chest Press Flat Chest Fly Incline Chest Fly Decline Chest Press Standing Curls Concentration Curls Incline Bench Curls Scott Curls Standing Concentration Curls Overhead Triceps Extension Triceps Kickback Lying Triceps Extension Hammer Curls Single Arm Row Alternating Rows Wide Rows Dead Lifts Ab Crunch Standing Shoulder Press Lateral Raise Seated Overhead Press Front Raise Rear Delt Row Shrugs Selecttech Menu Plan For Males Warranty Bowflex SelectTech 220 Warranty Registration Card What is Covered Please fold over and tape before mailing