Bowflex ST220 manual

Pat ent #6,422,979 Other USA and Foreign Pat ents Pending SelectT ech ™ 220 Dumbells Owner’ s Manual[...]

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1 Preface Congratulations on the y our purchase of the Bowflex ® SelectT ech ™ 220 dumbbell set. This innovative dumbbell is a versatile training tool that will help y ou reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide arra y of weight options starting at 2.5 lbs and going all the way up to [...]

2 Getting to know your Bowflex ® SelectT ech ™ 220 dumbbells The Bowflex ® SelectT ech ™ 220 dumbbells are shipped fully assembled in one box. After car efully removing the dumb- bells from the box, ther e are some initial steps that should be taken to familiarize you with the function of the product and to assure that all aspects of the dumb[...]

3 Understanding and testing the locking mechanism function The Bowflex ® SelectT ech ™ 220 featur es a locking mechanism designed to assure pr oper and complete selection of the weight plates as well as t o ensure weight plate r etention dur- ing the workout. It is impor tant that you fully understand the function of this mechanism and periodica[...]

4 Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell via the grip . The dumbbell should only be lifted by using the lift handles molded into the base assembly . If the dumbbell lock ing mechanism fails to perform in accordanc e with the test procedur e above , do the following things: 1. Discontinue use of the[...]

5 provided by the SelectT ech ™ 220. The dumbbell weight has been set to 10 lbs on one side and 20 lbs on the other . The total w eight of the dumbbell is therefor e 15 lbs. This 15 lb dumbbell has the weight distrib- uted such that there ar e 5 lbs on one side and 10 lbs on the other for a total of 15 lbs . With the dumbbell w eight configured a[...]

6 Bowflex ® SelectT ech ™ 220 maintenance: The Bowflex ® Sel ectT ech ™ 220 is a very low mainte - nance product. Howev er , there are steps that y ou should take to keep the product per forming and looking its very best. 1. Should your SelectT ech ™ 220 handle assembly , plates or base become soiled you ma y clean them with a rag lightly d[...]

7 T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are s el ect ed (handle has no plates attached). 1. Make cer tain that both adjustment knobs are set directly to the number 2.5. 2. Make cer tain that all of the weight plates have the “ selection tongue ” facing away from the dumbbell grip [...]

8 Check out the selection of products available from Nautilus, Inc. at www .bowflexselecttech.com Bowflex ® SelectT ech ™ 220 Dumbbell Stand (optional) This attractive stand featur es an ergonomic design to enhance the functionality of the SelectT ech ™ 220. • The V-shape “ step-in” design allows the user t o maintain proper upper body p[...]

9 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Flat Chest Press Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Standing Curl Concentration Curls Workout 2 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Stationary Lunge Stiff-Leg Dead Lift Calf Raise Ab Crunch Lying T runk Rotatio[...]

10 Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps 30º Incline Chest Press Lateral Raise Overhead T riceps Extension T riceps Kickback Wide Row 60º Incline Curl Scott Curl Workout 6 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Wide Squat Calf Raise Ab Crunch Lying T runk Rotation Workout 7 Set #1 Set #2 Set #3 Wei[...]

11 Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying T runk Rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Flat Chest Press 60º Incline Press Lying T riceps Extension 60º Incline T riceps Extension Single Arm Row Standing Curl 60º Inc[...]

12 Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying T riceps Extension Overhead T riceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Set #2 Set #3 Weight Reps Weight Reps W eight Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lyi[...]

13 Leg Exercises Wide Squats ST ART ACTION ST ART • Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart. • Slightly rotate your hips outward, feet and knees should be lined up in that outward position as well. • Stabilize your torso by lifting your chest, tightening your abs and maintaining a sli[...]

14 Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • Stand with your feet approximat ely shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing back. • Stand with a ver y slight bend at the knees. • Keep the chest lifted, abs tight and a very slight arch in your lower back. •[...]

15 Leg Exercises Reverse Lunge ST ART ACTION ST ART • Stand with your feet together . • Hold the dumbbells at your sides with your palms facing inwar d. • Keep the chest lifted, abs tight and a slight arch in the lower back. • Initiate the movement by tightening your glutes and slo wly pivoting your leg fr om your hip . Move your entir e le[...]

16 Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked Pectoralis major , deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion and slightly more than 90 degrees from y our torso at the top . • Keep k nees[...]

17 Chest Exercises Flat Chest Fly Incline Chest Fly ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Rotate your upper arms away fr om your torso so that your elbo ws and palms are pointing upward . • Maintain a slight bend at the elbow and stabilize your wrist in a neutral position. • Raise your chest, pinch your shou[...]

18 Chest Exercises Decline Chest Press ST ART ACTION ST ART • Grab the dumbbells and lie back on the bench. • Bend your elbows back, keeping your arms at appro ximately 60-90 degrees aw ay from your sides, and your elbo ws equal to your shoulder . • Raise your chest, pinch your shoulder blades together and maintain a comfortable arch in your [...]

19 Arm Exercises Standing Curls Concentration Curls ST ART ACTION ST ART • Sit on the bench sideways and place your f eet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the back of your upper arm against the inside of your leg just above the knee. • The arm holding the dumbbell should be slightly bent maint[...]

20 Arm Exercises Incline Bench Curls Scott Curls — Standing Concentration Curls ST ART ACTION ST ART • Grab the dumbbell and rest the back of your upper arm against the upper portion of the bench pad. • The arm holding the dumbbell should be slightly bent maintaining tension on the biceps. • Place the other arm between the bench and the upp[...]

21 Arm Exercises Overhead T riceps Extension T riceps Kickback ST ART ACTION ST ART • Kneel with one leg on the bench, bend forward at the hips and place one hand on the bench. • Suppor t yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in. • Keeping your elbow bent, bring your upper arm to your si[...]

22 Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • Stand with your feet shoulder width apart and k nees slightly bent. • Grab the dumbbells with your palms facing inward to ward each other . • Stabilize the hips, knees and spine. • Curl the dumbbells forward, then upward, then in t oward the shoulder , keeping th[...]

23 Back Exercises Single Arm Row — Alternating Rows Wide Rows ST ART ACTION ST ART • While standing holding the dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance. • Keep your spine in a stable position. • Rotate the shoulder so that you palms are facing behind you . • Allow your arms to be[...]

24 Back Exercises Dead Lifts ST ART ACTION ST ART • Position your f eet in line with the dumbbell about shoulder width apart. • Point your t oes outward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing backward. • Under control, slowly squat down by sticking the hips out as th[...]

25 Shoulder Exercises Standing Shoulder Press Lateral Raise ST ART ACTION ST ART • Grab the dumbbells with the palms facing each other . • Stand with your feet slightly wider than shoulder width apart. • Maintain an erect spinal alignment with the chest lifted, abs tight and a slight curve in the lower back. • Raise arms directly out ward, [...]

26 Shoulder Exercises Seated Overhead Press Front Raise ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be appr oximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells in front of you with your palms facing back. • Keep the arms straight [...]

27 Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • Feet should be appr oximately shoulder width a part. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Hold the dumbbells naturally to your sides. • Raise your shoulders toward the back of your head, makin[...]

28 BREAKFAST : 300-335 calories A. 1/2 New Y ork style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 serving of Champion Metabolol II ® drink (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios ® cereal (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D . 1 egg, any style ([...]

29 BREAKFAST : 455-490 calories A. 1 New Y ork style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 serving of Champion Metabolol II ® drink (260) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios ® cereal (230) 3/4 cup of 1% milk (150) 1 cup of orange juice (110) D . 2 eggs, any style (16[...]

30 W ARRANTY LIMITED W ARRANTY FOR EXERCISE PRODUC TS All Bowflex ® branded exer cise products manufactured by Nautilus, Inc. are warranted to t he pu r chaser to be free from def ects in materials and work- manship. Warranty coverage valid t o the original purchaser only and proof of pur chase will be required . Any product sold or placed in an a[...]

 Mr .  Mrs.  Ms.  Miss Customer ID from Invoice Name: Address: Apt. #: City: State: ZIP: Phone number: - E-Mail address: Is this your primary address?  Y es  No Place of purchase: Date of purchase: Purchaser date of birth: Gender:  Male  Female Marital status:  Married  Single Including yourself, total number of people[...]

WHA T IS COVERED Nautilus, Inc. warrants to the original pur chaser of the Bowfl ex ® product that it is free from def ects in materials or workmanship, with the exceptions stated belo w . This warr anty is not transferable or applicable to any person other than the original pur chaser and is only applicable for products sold and used in the Unit[...]

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