Instruction/ maintenance manual of the product Dumbbell Bowflex
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D U M B B E L L S O w n e r ’ s M a n u a l P atent #6,422,9 79 other U SA and F oreign P atents P ending.
1 Preface Congratulations on the your purchase of the Bowflex ® SelectT ech™ Dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 5 lbs and going all the way up to 52.
2 3 Getting to know your Bowflex ® SelectT ech ™ Dumbbells The Bowflex SelectT ech dumbbells are shipped fully assembled, one dumbbell to a box. After carefully removing the dumbbell from its box, .
4 5 Understanding and testing the locking mechanism function The Bowflex ® SelectT ech™ Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout.
6 7 The dumbbell weight has been set to 2 0 lbs on one side and 3 0 lbs on the other . The total weight of the dumbbell is therefore 2 5 lbs. This 2 5 lb dumbbell has the weight dis- tributed such that there are 1 0 lbs on one side and 1 5 lbs on the other for a total of 2 5 lbs.
8 9 T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are sel ec ted (ha ndl e h as no pl ate s at tac he d).
10 11 Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d Incline Chest Press Lateral Raise Overhead T riceps Extension T riceps Kickback Wide Row 60d Incline Curl Scott Curl Workou.
13 Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight 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.
14 15 Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • Stand with your feet approximately shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing back. • Stand with a very slight bend at the knees.
16 17 Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked P ectoralis major, deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maintain a 60-9 0 degree angle between your upper arms and torso at the start of the motion and slightly more than 90 degrees from your torso at the top.
18 19 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 approximately 60-9 0 degrees away from your sides, and your elbows equal to your shoulder .
20 21 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.
22 23 Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • Stand with your feet shoulder width apart and knees slightly bent. • Grab the dumbbells with your palms facing inward toward each other . • Stabilize the hips, knees and spine.
24 25 Back Exercises Dead Lifts ST ART ACTION ST ART • P osition your feet in line with the dumbbell about shoulder width apart. • P oint your toes outward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing backward.
26 27 Abdominal Exercises L ying T runk Rotation T wisting Side Crunch ST ART ACTION ST ART • Lie back flat on the bench and place one hand behind the head of the involved side. • Place legs behind the roller pads for added support, as shown. • Y our back can start flat against the bench or in a normal arch.
28 29 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.
30 31 Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and stand up straight. • F eet should be approximately 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.
32 33 BREAKFAST : 455-490 calories A. 1 N ew Y ork style bagel (2 5 0) 2 TB S P of cream cheese or 1 TS P of peanut butter (1 00) 1 cup of orange juice (1 1 0) B. 1 serving of Champion Metabolol I I (2 60) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios (2 30) 3/ 4 cup of 1% milk (1 50) 1 cup of orange juice (1 1 0) D.
34 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: Purch.
WHA T IS COVERED Bowflex ® warrants to the original purchaser of the Bowflex that the Bowflex is free from defects in materials or workmanship, with the exceptions stated below.
Bowflex 1 4 00 N E 1 3 6th A ve V ancouver, W A 98 6 84 © 2 004 Nautilus, Inc. All Rights Reserved. Bowflex and Bowflex SelectT ech are either registered trademarks or trademarks of Nautilus, Inc.
An important point after buying a device Bowflex Dumbbell (or even before the purchase) is to read its user manual. We should do this for several simple reasons:
If you have not bought Bowflex Dumbbell yet, this is a good time to familiarize yourself with the basic data on the product. First of all view first pages of the manual, you can find above. You should find there the most important technical data Bowflex Dumbbell - thus you can check whether the hardware meets your expectations. When delving into next pages of the user manual, Bowflex Dumbbell you will learn all the available features of the product, as well as information on its operation. The information that you get Bowflex Dumbbell will certainly help you make a decision on the purchase.
If you already are a holder of Bowflex Dumbbell, but have not read the manual yet, you should do it for the reasons described above. You will learn then if you properly used the available features, and whether you have not made any mistakes, which can shorten the lifetime Bowflex Dumbbell.
However, one of the most important roles played by the user manual is to help in solving problems with Bowflex Dumbbell. Almost always you will find there Troubleshooting, which are the most frequently occurring failures and malfunctions of the device Bowflex Dumbbell along with tips on how to solve them. Even if you fail to solve the problem, the manual will show you a further procedure – contact to the customer service center or the nearest service center
