Bowflex SelectTect BDS1642 Bedienungshandbuch

1090 DUMBBELLSOwner’s ManualModel: BD1090PN 001-6921 Rev D (10/29/2007)

8Check out the selection of products available at www.bowflexselecttech.comBowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642This a

9Troubleshooting guideProblem SolutionDumbbell handle does not fully insert into base when no plates are selected (handle has no plates attach

10Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat Chest PressOverhead PressLying Triceps ExtensionOverhead Triceps Ext

11Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps30d Incline Chest PressLateral RaiseOverhead Triceps ExtensionTriceps Kic

Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsStiff-Leg Dead LiftWide SquatCalf RaiseReverse CrunchLying Trunk RotationW

13Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight RepsFlat FlyFlat Chest PressSeated Overhead PressLying Triceps ExtensionOver

14SELECT TECH MENU PLAN For FemalesYou may choose plan A, B, C or D for each meal or snackBREAKFAST: 300-335 caloriesA. 1/2 New York style bagel (125

15SELECT TECH MENU PLAN For MalesYou may choose plan A, B, C or D for each meal or snackBREAKFAST: 455-490 caloriesA. 1 New York style bagel (250) 2

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17Leg ExercisesWide SquatsSTART ACTIONSTART• Grab the dumbbell with both hands and stand with your feet slightly wider than shoulder width apart.• S

Important Safety Instructions... 1 Safety Warning Label Information ... 1Product Specifications

18Leg ExercisesStationary LungesStiff-leg Dead LiftSTART ACTIONSTART• Stand with your feet approximately shoulder width apart• Hold the dumbbells do

19Leg ExercisesReverse LungeSTART ACTIONSTART• Stand with your feet together.• Hold the dumbbells at your sides with your palms facing inward.• Kee

20Chest ExercisesFlat Chest PressIncline Chest PressSTART ACTIONMuscles workedPectoralis major, deltoids and tricepsBench positionInclined to 45 degre

21Chest ExercisesFlat Chest FlyIncline Chest FlySTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Rotate your upper arms away from y

22Chest ExercisesDecline Chest PressSTART ACTIONSTART• Grab the dumbbells and lie back on the bench.• Bend your elbows back, keeping your arms at ap

23Arm ExercisesStanding CurlsConcentration CurlsSTART ACTIONSTART• Sit on the bench sideways and place your feet flat on the floor slightly wider tha

24Arm ExercisesIncline Bench CurlsScott Curls — Standing Concentration CurlsSTART ACTIONSTART• Grab the dumbbell and rest the back of your upper arm

25Arm ExercisesOverhead Triceps ExtensionTriceps KickbackSTART ACTIONSTART• Kneel with one leg on the bench, bend forward at the hips, and place one

26Arm ExercisesLying Triceps ExtensionHammer CurlsSTART ACTIONSTART• Stand with your feet shoulder width apart and knees slightly bent.• Grab the du

27Back ExercisesSingle Arm Row — Alternating RowsWide RowsSTART ACTIONSTART• While standing holding the dumbbells, lean forward at the hip allowing t

11. Read and fully understand all instructions contained in this manual prior to using the product.2. This product is intended for home use only an

28Back ExercisesDead LiftsSTART ACTIONSTART• Position your feet in line with the dumbbell about shoulder width apart.• Point your toes outward sligh

29Abdominal ExercisesAb CrunchReverse CrunchSTART ACTIONSTART• Lie on your back with your head resting on the bench.• Bend your knees fully.• Note

30Abdominal ExercisesLying Trunk RotationTwisting Side CrunchSTART ACTIONSTART• Lie back flat on the bench and place one hand behind the head of the

31Abdominal ExercisesLying Leg RaiseSTART ACTIONSTART• Lie on your back with your head resting on the bench.• Tighten your abs and flatten your back

32Shoulder ExercisesStanding Shoulder PressLateral RaiseSTART ACTIONSTART• Grab the dumbbells with the palms facing each other.• Stand with your fee

33Shoulder ExercisesSeated Overhead PressFront RaiseSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should be approximately shoul

34Shoulder ExercisesRear Delt RowShrugsSTART ACTIONSTART• Grab the dumbbells and stand up straight.• Feet should be approximately shoulder width a p

35SternocleidomastoidPectoralis MajorAnterior DeltoidMedial DeltoidBicepsBrachialisExternal ObliquesBrachioradialisPronator TeresFlexor Carpi Radialis

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37WARRANTYLIMITED WARRANTY FOR EXERCISE PRODUCTSAll Bowflex® branded exercise products manufactured by Nautilius, Inc. are warranted to the purchaser

2Product SpecificationsDIMENSIIONS: 17.5” L x 9.5” W x 10” H (44.4 cm x 24.2 cm x 25.3 cm)ASSEMBLED UNIT WEIGHT: 98 lbs (44.5 kg)SHIPPING PACKAGE WEIG

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 Mr.  Mrs.  Ms.  Miss Customer ID from InvoiceName:Address: Apt. #:City: State: ZIP: Phone number: -E-Mail address:Is this your pri

WHAT IS COVEREDNautilus, Inc. warrants to the original purchaser of the Bowflex® unitthat the Bowflex® equipment is free from defects in materials or wo

Important Contact NumbersOFFICES IN THE UNITED STATES:E-mail: [email protected]

© 2007 Nautilus, Inc. All Rights Reserved. Bowflex, the Bowflex logo and Bowflex SelectTech are either registered trademarks or trademarks of Nautilu

36. You may increase the selected weight by rotating each adjustment knob clockwise. 7. The dumbbell handle and weight plates are symmetrical. T

4Understanding and testing the locking mechanism functionThe Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designed to ass

5Offset weight selectionAs indicated above, proper selection for a given weight is accomplished by selecting that weight number on both ends of the du

6This is just one example of the offset weight settings you may use. The weight combinations and totals are quite extensive given the ad

7The chart to the right is a quick reference to determine the amount of weight offset to one side of the dumbbell.The symbol + indicates the amount of