dumbbells owner's manual · dumbbells owner's manual patent #6,422,979 other usa and...

DUMBBELLSOwner's Manual

Patent #6,422,979 other USA and Foreign Patents Pending

Preface

Congratulations on tile your purchase of the BowflexSelectTech wMDumbbell set. This innovative dumbbell is

a versatile training tool that will help you reach yourfimess goal. This product has been carefully engineered andmanufactured to provide a wide array of weight optionsstarting at 5 lbs and going all tile way up to 52.5 lbs. Inorder to utilize this product to its fullest extent, it is criticalthat you read and fully understand this owner's manualprior to using the SelectTech wMdumbbell.

Important s ,mbols

This symbol appearing throughout this manual means:PAY ATTENTION! BE ALERT! YOUR

SAFETY IS INVOLVED!

The following definitions apply to tile words "Danger" and"Warning" found throughout this manual.

Danger - Used to call attention to IMMEDIATE

hazards that, if not avoided, will result in

immediate, serious personal injury or lossof life.

Warning-Used to call attention to POTENTIALhazards that could result in personal injury orloss of life.

Before beginning any exercise program, consult yourphysician or health care professional. Only he or she

can determine tile exercise program that is appropriatefor your particular age and condition. If you experience

any lightheadedness, dizziness or shormess of breathwhile exercising, stop tile exercise and consult your

physician immediately.

IMPORTANT SAFETY INSTRUCTIONS

1. Read and fully understand all instructions containedin this manual prior to using tile product.

2. This product is intended for home use only and is notsuitable for commercial application.

3. Never allow children to use or play near thisequipment. Teenagers under the age of 18 mustalways have parental supervision and instruction onthe use of this product.

4. Inspect the dumbbells prior to each use. Do not usea dumbbell with worn or damaged parts.

5. Periodically inspect and test the locking mechanismfor proper function. Follow the test proceduresincluded in this manual.

6. Never attempt to force the adjustment knob to rotatewhen the dumbbell has been removed from thedumbbell base.

7. Never allow the dumbbells to drop freely to theground. Damage to the product and potentialpersonal injury may occur. Please see the warrantysection for specific warranty limitations related todropped dumbbells.

8. Never allow dumbbells to forcefully bump togetherduring use. Damage to the product and potentialpersonal injury may occur.

9. Never attempt to disassemble your SelectTech _MDumbbell handle, or base assembly-the productis not designed to be user serviced. Contact yourBowflex retailer or Bowflex directly for service.

10. Before beginning your workout, make certainthat your surroundings are free from potentialinterference.

11. The SelectTech _Mdumbbells are very heavy; if youare not using the optional SelectTech _MDumbbellStand we suggest you place the dumbbell assemblydirectly on the floor for best support.

I!

Product Specifications and Terms

....... i_ _¸¸

Dumbbell Assembly

Weight = Approx. 58 lbs.

LiftingH_ncIle

iiii

Getting to know your Bowflex®SelectTechTMDumbbells

The Bowflex SelectTech dumbbells are shipped fullyassembled, one dumbbell to a box. After carefully removing

the dumbbell from its box, there are some initial steps thatshould be taken to familiarize you with tile function of tileproduct and to assure that all aspects of tile dumbbell are

performing according their specifications.

,

,

4.

,

After removing the dumbbell from its protective

packaging, push down slightly on tile handle assem-bly to make sure it is fully depressed into the base.Rotate each adjustment knob several full rotations

to make sure it is turning freely-do this in bothdirections. Make sure there is a dick at each weightincrement of tile adjustment knob. This click will

help you locate the proper alignment to select a givenweight increment.You will notice that there are

weight increments from 5 to52.5 lbs on both adjustmentknobs. To properly select

a given weight (20 lbs forexample), both adjustmentknobs should be rotated

until 20 is aligned with thearrow located on the out-

ward edge of the Bowflex Figure1nameplate (Fig.l).Alter confirming the proper rotational function of theadjustment knob, turn each adjustment so that thenumber 5 is aligned with the arrow in the Bowflexnameplate._gith both adjust-ment knobs set to

5, pull the handlestraight up fromthe dumbbell.This will remove

just the handlefrom the base,

leaving all of theFigure 2

weight platesstanding in the base (Fig. 2.). The handle withoutplates represents the starting weight of 5 lbs.

6. You may increase the selected weight by rotating eachadjustment knob clockwise.

7. The dumbbell handle and weight plates aresymmetrical. This means that one may insert thehandle with either end facing the user provided thatyou have selected the same weight number on bothends of the dumbbell.

8. When either returning or removing the dumbbellto or from the base, do so in a vertical motion,

perpendicular to the base. Try not to tilt thedumbbell or move it laterally (parallel to the base)until it is fully clear of the unselected weight plates.

Weight will increment in the following 15 steps."

5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5

II

Understanding and testing the lockingmechanism function

The Bowflex _ SelectTech TM Dumbbell features a patentpending locking mechanism designed to assure proper and

complete selection of tile weight plates as well as to ensure

weight plate retention during tile workout. It is importantthat you fully understand the function of this mechanism

and periodically test it to ensure it is properly functioning.

FunctionTile locking mechanism provides two key functions:

1. The mechanism will only allow tile adjustment knobsto be rotated when tile dumbbell handle is complete-ly inserted and engaging tile dumbbell base.

2. The mechanism is designed to lock tile dumbbellhandle to the base if either adjustment knob is notfully engaging tile selected weight plates.

PurposeTile locking mechanism serves two important purposes:

1. The mechanism will prevent deselecting (dropping)weight plates from the dumbbell when it is NOT inthe dumbbell base.

2. The mechanism will prevent partial selection ofthe weight plates in which the plates are not fullysupported and the locking pin is not fully engaged.

Given the importance of this locking mechanism, it iscritical that you understand how it operates and how toperiodically test it to make sure it is functioning correctly.

Testing proper locking mechanism function

.

_Nith the dumbbell handle set

in the dumbbell base, turn

both adjustment knobs tothe number 5. You will know

you have fully and correctlyselected the number when

you feel the adjustment knobsettle into a notch (known asa detent). You will also hear

a slight, but audible, clickingnoise that corresponds with the detent locations foreach number.You should be able to withdraw the handle from the

base leaving all the weight plates behind.

With the handle removed from the base, grab oneadjustment knob with your other hand and gentlyattempt to turn the knob, the knob should not rotate.A locking pin in the mechanism will have engagedthe rotational assembly when the unit was withdrawnfrom the base. Perform this test with all adjustmentknobs.

Do not use a great deal of force in an attempt to turnthe locked adjustment knob. Excessive force may

damage the locking mechanism.

,

9.

10.

After confirming the proper function of the lock-ing mechanism as described above, return andfully insert the dumbbell handle back into the baseassembly."With the handle back in the base, turn the adjustmentknob on one side to a position that is in-between the5 and 7.5 number. This represents an incompleteweight selection where the adjustment knob has notfully selected a weight and the knob is in-between theselection detents (clicks)."With the selection knob in

this improper position, gentlyattempt to lift up on the handleto remove it from the base. Youshould find that the handle islocked to the base and cannot

be removed with light pressureas it can normally.Return the improperly selectedadjustment knob to a full andproper weight selection and assure that the dumbbellhandle can once again be removed.Repeat this test for all adjustment knobs.Assure the entire dumbbell handle assembly isproperly tightened. Do this by setting the adjust-ment knobs to five pounds and removing the handleassembly from the base. Grab both adjustment knobsand very slightly push and pull the knobs toward andaway from the handle grip. The knobs should notexhibit free play and all of the selection discs shouldfeel tightly connected.You have now tested the function of the lockingmechanism. We suggest you repeat this test periodi-cally (once a month) to confirm the proper functionof the locking mechanism.

Donotintentionallyengagetilelockingmechanismandattempttolift theentiredumbbellviatilegrip.Thedumbbellshouldonlybeliftedbyusingthelift

handlesmoldedintothebaseassembly.

If thedumbbelllockingmechanismfailstoperformin accordancewiththetestprocedureabove,

dotilefollowingthings:1.Discontinueuseof tileproductimmediately

untilproperservicecanbeprovided.2.ContactyourBowflexretailerorcontact

Bowflexdirectlybyphoneat 1-800-605-3369forservice.

Offset weight selection

As indicated above, proper selection for a given weightis accomplished by selecting that weight number on bothends of the dumbbell. For example: to select 20 lbs, onemust dial both adjustment knobs on the dumbbell to tilenumber 20. By selecting the same number on both sides ofthe dumbbell, you will replicate a common dumbbell, thisis to say, a balanced dumbbell with equal weight on bothsides. While this is tile most common form of weight selec-tion and will be used in tile vast majority of workouts, tileBowflex SelectTech wMDumbbell offers a useful and uniqueworkout alternative known as offset weight selection. Offsetweight selection involves using a different weight settingon one side of the dumbbell relative to the other. Doing socan be a powerful muscle development tool during certainworkouts, such as the biceps curl. The SelectTech Dumbbell

functions exactly the same way whether you have selectedbalanced or offset weights. The only exception is that whenyou are using offset weights, you must return the dumbbellto the base in the same orientation that you removed it.When you have offset weight selection the combination ofweight plates selected will not be the same on both sides ofthe dumbbell. You must therefore make certain to return thedumbbell to the base in the same orientation in which itwas

removed, in order for the weight plates to settle back intothe corresponding vacant slots in the dumbbell base.

Example of offset weight selection workoutPerformed traditionally, dumbbell curls strengthen thebiceps, but do little for the forearm muscles that assistin supination and pronation of the wrist. Supination andpronation are terms describing a rotating motion of thewrist. For example, turning a doorknob and turning yourkey in your car's ignition are examples of supination andpronation. Turning a doorknob clockwise would be thesupination direction, while counter-clockwise would be thepronation direction. Whether you are training for a specificsport, or just training to become stronger and improve activ-ities of daily living, training your forearm muscles that areinvolved in supination and pronation can be beneficial.

These dumbbells allow you to train differently than

traditional dumbbells. By using diflerent weight settings on

either side of the dumbbells, you can use those supination/

pronation muscles during your curls. Using more weight

on the thumb side of the dumbbell will improve pronation

strength, while more weight on the little finger side will

improve supination strength. Not only will you be strength-

ening your biceps, but also you can become stronger in

activities involving rotation of the wrist!

The following example of a Biceps Curl using offset weightis a good demonstration of the superior muscle developmentprovided by the SelectTech Dumbbell.

Side 1 Side 2 Total dumbbell weight

Weight settings selected 201bs 30 Ibs 25 Ibs

Weight Difference A 10 Ibs

Weight Distribution 10 Ibs 15 Ibs 25 Ibs

Weight offset + 5 Ibs

im

The dumbbell weight has been set to 20 lbs on one side

and 30 lbs on the other. The total weight of the dumbbell

is therefore 2,5 lbs. This 25 lb dumbbell has the weight dis-tributed such that there are 10 lbs on one side and 15 lbs on

the other for a total of 2,5 lbs.

With the dumbbell weight configured as defined above, the

user should grip the dumbbell with 20 lbs on the thumb

side of the hand and the 30 lbs on the little finger side ofthe hand.

Start tile biceps curl with a neutral wrist and forearm posi-tion (palm facing leg). As tile curl progresses from tile startto finish position, tile wrist should be rotated progressivelyoutward (palm up). During this curl tile user will be liftingthe weight of tile dumbbell (2,5 lbs) with tile biceps but alsolifting the offset weight of ,5 lbs with wrist rotation (supina-tion). Unlike a conventional dumbbell that is balanced endto end, this offset weight will require more muscle activationand therefore develop tile forearm and wrist.

Below you will find some helpful charts that will provide thetotal dumbbell weight for various combinations of weightsettings.

This is just one example of the off-set weight settings you may use. Theweight combinations and totals are

quite extensive given the adjustmentoptions of the SelectTech T"Dumbbell.

28.75 30 31.25 32.5 33.75 35 36.25 37.5 38.75 4125 43.75 46.25 48.75 51.25

Use the matrix above to quickly determine the offset weight selection total for your dumbbell

The chart to the right is a quick reference to determine the amount of weight offsetto one side of the dumbbell.

The symbol A indicates the diflerence between the two weights selected with the

dumbbell adjustment knob

The symbol + indicates the amount of offset weight on the heavier side of thedumbbell.

Although you can continue to increase the amount of weight offset, it is not gener-ally necessary to offset the weight more than 20 lbs.

Difference OffsetA 2.5Ibs + 1.25Ibs

A 5 Ibs + 2.5Ibs

A 7.5Ibs + 3.75 Ibs

A 10 Ibs + 5 Ibs

A 12.5Ibs + 6.25Ibs

A 15 Ibs + 7.5Ibs

A 17.5 + 8.75Ibs

A 20Ibs + 10 Ibs

A 22.5Ibs + 11.25Ibs

A 25Ibs + 12.5Ibs

A 30 Ibs + 15 Ibs

A 35 Ibs + 17.5Ibs

A 40Ibs + 20Ibs

Bowflex ®SelectTechT"Dumbbellmaintenance:

The Bowflex SelectTech Dumbbell is a very low mainte-nance product. However, there are steps that you should

take to keep the product performing and looking its

very best.

2_

Should your SelectTech Dumbbell handle assembly,plates or base become soiled you may clean themwith a rag lightly dampened with warm water and

a small amount of mild soap. _¥ipe dry with aseparate rag.The SelectTech Dumbbell is internally lubricated

and will not require further internal lubrication. Thecontact between weight plates and selection discs isnot lubricated but has naturally low friction. This

generally will not require any lubrication. Should youfeel it necessary to lubricate tile weight plates and/orselection discs, use only a silicon lubricant, preferably

"food grade".

1. Do not use any solvents, harsh detergents,

chemicals or bleach on this product- doing so maydamage tile materials, resulting in degradation of

the products performance or strength.2. Do not attempt to disassemble tile dumbbell

handle or base assembly. These items are not designedto be user serviced. Doing so will void tile

manufacturers warranty. Contact your Bowflexretailer or Bowflex directly for service.

II

Troubleshootingguide

Problem Solution

Dumbbell handle does not fully insert intobase when no plates are selected (handle hasno plates attached),

1.

2.

Make certain that both adjustment knobs are set directly to thenumber 5.

Make certain that all of the weight plates have the "selectiontongue" facing away from the dumbbell grip. If one or moreof these are backwards (selection tongue facing inward towardgrip), the handle can get blocked, and the plates may wedgeinto the handle.

Dumbbell handle does not fully insert intobase when plates are selected (handle has

plates attached).

1. Check to see if you have selected different weights on each side ofthe dumbbell (for example one adjustment knob is set to ,5 andtile other is set to 7.5). If this is tile case, you must replace tiledumbbell in tile base with the same orientation in which was

withdrawn. This is to allow the plates to settle back into tile cor-rect and vacant openings in the base.

2. Verify that tile plates not selected (those plates remaining in tiledumbbell base) are in their correct spots and have not beenmoved to a different support slot. This may be blocking thedumbbell from fitting back into the base.

3. See solution #2 from problem above.

Adjustment knob will not turn while handleis in base.

1. Check to assure that the dumbbell handle is fully depressed intothe dumbbell base. If not fully depressed, the locking mechanismwill not be released and may be keeping the adjustment knobsfrom rotating.

2. Check to see if any weight plates have been put into the baseassembly backwards with the "support tongue" facing the grip ofthe dumbbell handle. All weight plates must have the selectiontongue facing away from the grip of the dumbbell handle.

3. Check to see if there is any dirt, debris or other obstruction in thedumbbell base. You may need to remove the weight plates fromthe base to accomplish this check. Remember to put each weightplate back in its appropriate location with the selection tonguefacing away from the dumbbell grip.

Bowflex ®SelectTechTMDumbbell Stand (optional)

This attractive stand features an ergonomic design to enhance tile functionality of tile SelectTech.The V-shape "stepqn" design allows tile user to maintain proper upper body position while lifting or returning tiledumbbells to tile base.

The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position.Large adjustable stabilizer feet assure maximum stability.Includes two "seat belts" to secure dumbbells to the base.

Integrated towel rack.Dimensions (without dumbbells): 20 1/4" (L) x 24 1/2" (W) x 24 1/4" (H)

Check outthe selection of productsavailable from Bowflex at www.bowflexselecttech.com

m

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)

Workout1 Set#1

Flat Chest Press

Overhead Press

LyingTriceps Extension

OverheadTriceps Extension

Single Arm Row

Standing Curl

Concentration Curls

Workout2

Set #2

Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise

Ab Crunch

LyingTrunk Rotation

Workout3

Set#3

Flat Chest Press Alternating

Overhead Press Alternating



Single Arm Row

Standing Curl Alternating

Concentration Curls

Workout4

Weight Reps Weight Reps

Set #2Set#1 Set#3


Set#1 Set #2 Set#3

Reps Weight

Reps Weight

Reps Weight

Reps Weight


Set #2Set#1 Set#3


Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise Unilateral

Reverse Crunch

LyingTrunk Rotation

Workout5 Set#1 Set #2 Set#3

Weight Reps Weight Reps Weight Reps

3OdInclineChest Press

LateralRaise


Triceps Kickback

Wide Row

6OdIncline Curl

Scott Curl



Wide Squat

Calf Raise

Ab Crunch

LyingTrunk Rotation

Workout7 Set #2Set#1 Set#3


30d Incline Chest Press

Lateral Raise


Triceps Kickback

Wide Row

6OdIncline Curl

Scott Curl

Set #2 Set#3Workout8 Set#1


Wide Squat

Calf Raise

Reverse Crunch

LyingTrunk Rotation

Set#1 Set#3Workout9 Set #2


Flat Chest Press

6OdIncline Press


6OdIncline Triceps Extension

Single Arm Row

Standing Curl

6OdIncline Curl

=!


Weight Reps Weight Beps Weight Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Reverse Crunch

LyingTrunk Rotation

Workout11 Set #2Set#1 Set #3


Flat Chest Press

6OdIncline Press


6OdIncline Triceps Extension

Single Arm Row

Standing Curl

6OdIncline Curl

Set #2Workout12 Set#1 Set#3


Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Reverse Crunch

LyingTrunk Rotation

Set#1Workout13 Set #2 Set#3


Flat Fly

Flat Chest Press

Seated Overhead Press Bilateral



Single Arm Row

Wide Row

Standing Curl

Scott Curl

Set#1 Set #2Workout14 Set#3


Wide Squat

Reverse Lunge

Calf Raise

Reverse Crunch

LyingTrunk Rotation

Workout15 Set #1 Set #2 Set#3


FiatFly

FlatChest Press

Seated Overhead Press


Overhead Triceps Extension

Single Arm Row

Rear Belt Row

Standing Curl

Scott Curl

Workout16 Set#1

Weight Reps

Set #2

Weight Reps

Set#3

Weight Reps

Wide Squat

Reverse Lunge

Calf Raise

Reverse Crunch

LyingTrunkRotation

Set #3Workout17 Set #2Set#1


Flat Fly

Flat Chest Press

Lateral Raise



Single Arm Row

Rear Belt Row

Standing Curl

Scott Curl

Workout18 Set#1

Weight Reps

Set #2

Weight Reps

Set#3

Weight Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Ab Crunch

LyingTrunk Rotation

Leg Exercises

I Wide Squats

Muscles workedQ uadriceps, glutes, hamstrings andadductors

Success tips:• Keep tile knees pointed in the same

direction as the toes.

• Keep the head and neck in line withthe think.

• Pay close attention to all alig_mlentand stabilization issues on every partof each and repetition.

START

STARTGrab tile dumbbell with both

hands and stand with you feetslightly wider than shoulder widthapart.

Slightly rotate your hips outward,feet and knees should be lined upin that outward position as well.

Stabilize your torso by lifting yourchest, tightening your abs andmaintaining a slig]lt arch in yourlower back.

FINISH

ACTION• Under control, slowly squat down

by sticking the hips back as theknees start to bend.

• Keep the chest up and the andback flat as the hips continue tomove backward.

• Lower to approximately90 degrees at the knees, unlessotherwise determined.

• Return to the starting position.• Do not lockout the knees at the

top of the squat.

IMuscles workedGastrocnemius and soleus

Success tips• Do not change your hip or knee

position during the exercise.

• Rise up as high as you can,maintaining your balance, on theballs of your feet.

Calf Raises

START FINISH

I

STARTStand with your feet aboutshoulder width apart, feet facingstraight forward.

Hold the dumbbells at your sideswith your palms facing in.

Keep your chest lifted, abs tightand a slight curve in your lowerback.

ACTION• Slowly rise up on the balls of your

feet, lifting your heels as high asyou can off the floor.

• Slowly return to the startingposition, keeping tension on thecalf nmscles.

IMuscles workedO uadriceps, glutes, hamstrings andadductors

Success tips• Place feet in a position so that when

you lunge down, your front foot isdirectly under your knee and yourback leg lines up under your hip.

• Keep your head and chest lifted, with asligJlt arch in the lower back during theinovenlent,

• Do only one side to fatiglle, then switchto the other side.

Stationary Lunges

Leg Exercises

START FINISH

START• Stand with one foot forward and

one foot backward in a position sowhen you move to the bottom ofthe lunge, you front foot is underyour knee and you back knee isdirectly under you hip.

• Hold the dumbbells at your sideswith your palms facing inward.

• Keep the chest lifted, abs tight anda slight arch in the lower back.

ACTION• Slowly lower your body bending

at both knees, simultaneouslykeeping the front knee in line withthe toes.

• Move down and stop just beforethe back knee is going to touchthe floor.

• Reverse the motion and come

back up to the starting position.

IMuscles workedHamstrings, glutes and spinal erectors

Success tips• Your torso should move from standing

vertical to leaning forward at the hipswithout rounding your spine duringany part of the movement.

• Keep the knees slightly bent.

• Only move as far as you can correctly.

• It is critical that you keep the chestlifted and do not allow your spineto round at any time during thenlovenlent.

Stiff-leg Dead Lift

START

START• Stand with your feet

approximately shoulder widthapart

• Hold the dumbbells down in front

of your thighs with your pahnsfacing back.

• Stand with a very slight bend atthe knees.

• Keep the chest lifted, abs tight anda very slight arch in your lowerback.

FINISH

ACTION• Maintaining your knee position,

slowly bend forward at the hipsmoving your butt backward.

• Stop as your hamstings begin toget taut and before your backbegins to round.

• Concentrate on tensing yourhamstrings to pull you back up tothe starting position.

IMuscles workedOuadriceps, glutes, hamstrings andadductors

Success tips• Place feet in a position so that when

you lunge back, your front foot isdirectly under your knee and yourback leg lines up under your hip.

• Keep your head and chest lifted, with aslig_lt arch in the lower back during theinovenlent,

• Do only one side to fatiglle and thenswitch to tile other side.

Reverse Lunge

Leg Exercises

START FINISH

START• Stand with your feet togetheI:

• Hold the dumbbells at your sideswith your palms facing inward.

• Keep the chest lifted, abs tight anda slight arch in the lower back.

ACTION• Initiate tile movement by

tightening your glutes and slowlypivoting your leg from your hip.Move your entire leg backward,keeping your knee steady at a90 degree angle.

• Slowly move your leg as far asyou can, without allowing anymovement at the waist, knee orlower back.

• Slowly return to start position.

IMuscles workedPectoralis major, deltoids and triceps

Bench positionRat

Success tips• Maintain a 60-90 degree angle between

your upper arms and torso at tile startof the motion, and a 90 degree anglefrom your torso at tile top.

• Keep knees bent so your feet arepositioned fiat on the floor directlyunder your knees.

• Do not let your elbows travel behindyour shoulders when you are loweringtile dumbbells.

• Keep shoulder blades pinched togetherand maintain good spinal aligmnent.

Flat Chest Press

Chest Exercises

START FINISH

START• Grab tile dumbbells and lie back on

the bench.

• Bend your elbows back keepingyour arms at approximately 60-90degrees away from your sides, andyour elbows equal to your shoulder.

• Keep your arms directly in linewith the dumbbell, over your wristsand elbows.

• Raise your chest, pinch yourshoulder blades together andmaintain a comfortable arch in yourlower back.

ACTION• Slowly press the dumbbells

uprward, straightening your armswhile moving the dumbbellstoward each other, directly overthe center of your chest.

• Don't lock out your elbows, keepthe tension on the chest.

• Slowly return to the startingposition, keeping your wristssteady and your movements slowand controlled.


Bench positionInclined to 45 degrees

Success tips• Maintain a 60-90 degree angle between

your upper arms and torso at the startof the motion and slightly more than90 degrees from your torso at the top.

• Keep knees bent so your feet arepositioned flat on the floor directlyunder your knees.

• Do not let your elbows travel behindyour shoulders when you are loweringthe dumbbells.


• Keep your arms directly in line withthe dumbbell over your wrists andelbows.

Incline Chest Press

START

/%

START• Grab the dumbbells and lie back

on the bench.

• Bend your elbows back, keepingvour arms at approximatelyi;0-90 degrees away from yoursides, and vour elbows equal toyour shoul_dei_

• Raise your chest, pinch yourshoulder blades together andmaintain a comfortable arch inyour lower back.

FINISH


upward, straigJltening your armswhile moving the dumbbellstoward each other, directly overthe center of your chest.



m

IMuscles workedPectoralis major and deltoids

Bench positionRat

Success tips• Maintain a (30-90 degree angle

between your upper arms and torsoat the start of the motion, and slightlymore than 90 degrees from yourtorso at the top.




Flat Chest Fly

START

Chest Exercises

START• Grab tile dumbbells and lie back

on the bench.

• Rotate your upper arms awayfrom your torso so that yourelbows and palms are pointingupward.

• Maintain a slight bend at theelbow and stabilize your wrist in aneutral position.

• Raise your chest, pinch yourshoulder blades together andmaintain a comfortable arch in

your lower back.

FINISH

ACTION• Slowly move the dumbbells

forward, then upward, keepingyour arms stable at the elbow,while moving the dumbbellstoward each other directly overthe center of your chest.

• Keep the tension on the chestthroughout the movement.

• Slowly return to the startingposition, keeping your wristssteady and your movement slowand controlled.

IMuscles workedPectoralis major and deltoid

Bench positionInclined 45 degrees

Success tips• Maintain a (;0-90 degree angle

between your upper arms and torsoat the start of the motion, and slightlymore than 90 degrees from your torsoat the top.




Incline ChestFly

START

START• Grab tile dumbbells and lie back

on the bench.

• Rotate your upper arms away fromyour torso so that your elbows andpalms are pointing upward.

• Maintain a slight bend at theelbow and stabilize your wrist in aneutral position.


your lower back.

FINISH

ACTION• Slowly move the dumbbells

forward, then upward, keepingyour arms stable at the elbow.Move the dumbbells toward each

other directly over the center ofyour upper chest.

• Keep the tension on the chestthroughout the movement.

• Slowly return to the startingposition.


Bench positionDeclined

Success tips• Maintain a (;0-90 degree angle

between your upper arms and torso atthe start of the motion, and 90 degreeangle from your torso at the top.



• Keep shoulder blades pinched togetherand maintain good spinal alignment.

• Keep your arms directly in line withthe dumbbell over your wrists andelbows.

Decline ChestPress

Chest Exercises

START FINISH

START• Grab the dmnbbells and lie back

on the bench.

• Bend your elbows back, keepingyour arms at approximately60-90 degrees away from yoursides, and your elbows equal toyour shoulder.


your lower back.


upward, straig_:tening your armswhile moving the dumbbellstoward each other, directly overthe center of your chest.



IMuscles workedBiceps and other elbow flexors

Success tips• Keep elbows at your sides.

• Keep your wrists straight.

• Keep your trunk muscles tight andmaintain a very slight arch in yourlower back.

Standing Curls

START FINISH

Arm Exercises

START• Hold tile dumbbells with your

hands facing forward.

• Stand with your upper arms byyour sides, lift your chest, tightenyour abdominals and maintaina very slight arch in your lowerback.

ACTION• Curl tile dumbbells forward, then

upward, and then toward vourshoulders while keeping yourelbows at your sides and yourupper arms completely still.

• Slowly lower to the startingposition by performing the samearcing motion.

IMuscles workedBiceps and other elbow flexors

Bench positionRat

Success tips• Do not rock the upper body while

bending the elbow.

• Keep your wrist straight.

• Keep your chest lifted, trunk musclestigJlt and maintain a very slight arch inyour lower back.

Concentration Curls

START

START• Sit on the bench sideways and

place your feet flat on the floorslightly wider than shoulderwidth.

• Grab the dumbbell and rest the

back of your upper arm againstthe inside of your leg just abovethe knee.

• The arm holding the dumbbellshould be slightly bentmaintaining tension on the biceps.

• Maintain a good spinal alignment.

FINISH

ACTION• Curl the forearm toward the upper

arm, keeping your upper arm andshoulder blade completely still.

• Slowly return to the startingposition without relaxing thebiceps.

I Incline Bench Curls

Arm Exercises

Muscles workedBiceps and other elbow flexors

Bench positionInclined to 4,5 degrees

Success tips• Keep tension oil the biceps throughout

the movement, don't allow the arm togo to full extension.


• Keep your chest lifted, trunk musclestight and maintain a very slight arch inyour lower back.

START

START• Grab tile dumbbells and sit on

the inclined bench and place yourfeet flat on the floor directly underyour knees.

• Hold the dumbbell with a slightbend at the elbow maintainingtension on the biceps.

• Maintain a good spinal alignmentwith the chest lifted and the abs

tight.

FINISH

ACTION• Curl the forearms toward

the upper arm, keeping yourupper arm and shoulder bladecompletely still.


I Scott Curls -- Standing Concentration Curls

Muscles workedBiceps and other elbow flexors

Bench positionInclined to 60 degrees

Success tips• Do not rock the upper body while

bending the elbow.


• Keep your chest lifted, trunk musclestig]lt and maintain a very slight arch inyour lower back.

• Stop the arm motion at the top of themovement slightly before your arm isstraight up.

• Keep feet slightly wider than shouderwidth.

START

START• Grab the dmnbbell and rest the

back of your upper arm againstthe upper portion of the benchpad.

• The arm holding the dumbbellshould be slightly bentmaintaining tension on the biceps.

• Place the other arm between the

bench and the upper arm.

• Maintain a good spinal alignment.

FINISH

ACTION• Curl the forearm toward the upper

arm, keeping your upper arm andshoulder blade completely still.


m

I Overhead Triceps Extension

Arm Exercises

Muscles WorkedTriceps

Success tips• Keep your knees slightly bent with your

feet approximately shoulder width apart.

• Keep your chest lifted, shoulders pinchedtogether and a very slight arch in yourlower back.

• Keep your upper arms and shouldersmotionless and your wrists straight.

• Tighten your triceps throughout theexercise, using a controlled motion.

START

START• Stand with your knees slig_ltly

bent and feet shoulder width

apart.• Place both hands over the inside

edge of one side of the dumbbellweig_lts.

• Bring the arms up over your headwith an approxinlate 90 bend atthe elbow.

FINISH

ACTIONKeeping your upper arms stable,slowly straighten your elbowsmoving your arms in a arcingmotion upward, over your head.

Stop the motion before yourarms are completely straight, andthen reverse the motion, slowingreturning to the starting position,keeping tension on the nmscle.

IMuscles WorkedTriceps

Bench positionRat

Success tips• Maintain spinal alignment.

• Keep your arm at your side and yourwrist straight throughout the entiremotion.

• Tighten your triceps throughout theexercise and control the motion.

Triceps Kickback

START

START• Kneel with one leg on the bench,

bend forward at the hips andplace one hand on the bench.

• Support yourself with one arm onthe bench and hold the dumbbell

with the other with your pahnfacing in.

• Keeping your elbow bent, bringyour upper arm to your side,parallel to the ground.

FINISH

ACTION• Straighten the elbow while

keeping your upper armcompletely still.

• When the arm is completelystraight, slowly return to thestarting position.

IMuscles workedTriceps

Bench positionRat

Success tips• Keep tile upper arm motionless.

• Keep the wrists straight.

• Tighten your triceps throughout theexercise and control the motion all the

way down.

• Keep the knees bend and the feetplanted on the floor directly underyour knees.


Arm Exercises

START FINISH

START• Lie back oil the bench with your

head supported on the bench.• Grab the dumbbells and move

your upper arm up to a positionthat your elbow is facing upwardand your hands holding thedumbbells are just over yourforehead.

• Raise vour chest and pinch yourshoulder blades together.

• Maintain a very slight arch in thelower back,

ACTION• Keep the upper arms stationary

while moving the hands in anarcing motion upward.

• Stop the motion slightly beforelocking out the elbows. Do notlock out the elbow!

• Slowly reverse the arcing motionback to the starting position.

IMuscles workedBiceps, brachioradialis and brachialis

Success tips• Keep the upper arms motionless and

your wrists straight throughout theentire exercise.

• Keep the chest lifted, spine straight anda slight arch in the low back.

Hammer Curls

START FINISH

START• Stand with your feet shoulder

width apart and knees slig_ltlybent.

• Grab the dumbbells with yourpahns facing inward toward eachother.

• Stabilize the hips, knees andspine.

ACTION• Curl the dmnbbells folward,

then upward, then in toward theshoulder, keeping the upper armcompletely motionless.

• Keep the pahns facing in withoutrotating the lower arm.

• Slowly move back to the startingposition.

m

I Single Arm Row -- Alternating Rows

Back Exercises

Muscles WorkedLatissimus Dorsi, teres minor, postierdeltoid and biceps

Bench positionHat

Success tips• Stabilize your body in position so tile

eflSrt is focused on your lat as you leadthe movement with extending yourelbow upward.

• Keep the dumbbell lined up directlyunder your wrist and elbow whendoing the movement

• Keep your spine aligned, abs tight anda slight arch in your lower back.

• Do not let your spine rotate side toside, keep the shoulder at equal heightduring the movement

START

START• Put one knee oil the bench and

place the other foot on the floordirectly under your hip.

• Place free hand on the bench

slightly in front of you in aposition that allows you tostabilize your upper body.

• Allow the arm with the dumbbell

to hang straight down, whilemaintaining control of your backand shoulder.

• Hold dumbbell in a neutral gripwith your palm facing the bench.

FINISH

ACTION• Initiate the movement by pinching

your shoulder blades back, whilesinmltaneously moving yourelbow backward, then upward.

• Continue moving the elbow up,slig]ltly above the height of yourtrunk while keeping the forearmlined up under the elbow.

• While controlling the resistance,lower the arm back to the startingposition letting the shoulder bladeslide forward without slouching.

IMuscles workedRear deltoid, rear portion of the middledeltoid, postier rotator cuft, upper latsand teres minor

Success tips• Place the feet in a comfortable

shoulder width position.

• Keep the chest lifted, abs tight and avery slight arch in the lower back.

• Lean forward slightly at the hip whilekeeping the upper body in alignment

• Your forearms should always point inthe direction of the dumbbells.

Wide Rows

START

START• While standing holding the

dumbbells, lean forward at thehip allowing the arms to extenddirectly in line with the resistance.

• Keep your spine in a stableposition.

• Rotate the shoulder so that youpahns are facing behind you.

FINISH

ACTIONAllow your arms to bend as yougo, move vour elbows outwardand backward keeping a 70-90degree angle between your upperarms and your torso.Move until your elbows are slightlybehind your shoulders, then slowlyreverse the action keeping the rearshoulder nmscles tightened duringthe entire motion.

IMuscles worked

Dead Lifts

START

Back Exercises

FINISH

Glutes, adductors, hamstrings, quads,spinal erectors and traps

Success tips• Keep knees pointed in tile same

direction as the feet.

• Keep head and neck in line with thetrunk.

• Pay close attention to all the alignmentand stabilization issues on every partof each repetition.

• Keep pressure througJl the middle ofthe arches/feet, not the toes or heels.

START• Position your feet in line with tile

dumbbell about shoulder width

apart.

• Point your toes outward slightlyand direct the thighs to the sameoutward angle as the feet.

• Hold the dumbbells with yourpalms facing backward.

ACTION• Under control, slowly squat down

by sticking the hips out as theknees start to bend.

• Keep the chest lifted and backflat as the hips continue to movebackward.

• Lower to approximately a90-degree bend at the knees,unless otheiwvise determined.

• Move back to the starting position,keeping the chest lifted whilemoving the hips forward andextending the knee.

m

IMuscles workedRectus abdonfinus and obliques

Bench positionHat

Success tips• Do not lift your head or chin. Your

head should follow the rib motion,rather than lead it.

• Maintain normal neck posture.

• Move slowly to eliminate momentum.

• Allow exhalation up and inhalationdown, without exaggerating breathing.

Ab Crunch

Abdominal Exercises

START FINISH

START• Grab a dumbbell with both hands,

as shown.

• Lie flat on the bench holding thedumbbell over your upper chest.

• Place your legs behind theroller pads, as shown, for addedsupport, with your feet flat onthe floor.

• Your lower back can start out flator in a normal arch.

ACTION• Tighten your abs and only curl

your torso, slowly moving yourlower ribs toward your hips.

• Move as far as you can withoutmoving the hips and neck.

• The lower back should not lose

contact with the bench when fitlyci-onched.

• Slowly reverse the action,returning to the start positionkeeping tension on the absthroughout the movement.

IMuscles workedAbdominal area, including the rectusabdominus and the obliques

Bench positionHat

Success tips• Tighten your abs before you move.

• Keep knees and hips stationary.


• Contract as far into the movements as

possible.• Lower under control.

• The amount of bend in your hipsbased upon desired difficult?'.

• Beginners should be fitly bent,bringing your legs near the abs.

Reverse Crunch

START

START• Lie on your back with your head

resting on the bench.

• Bend your knees fully.

• Determine these positions andmaintain throug]lout the exercise.

• Reach over the head and graspthe bench with each hand.

• Relax the neck.

FINISH

ACTION• Tighten your abs and slowly curl

your hips toward your rib cage.

• Move as far as you can withoutusing your legs to get momentum,and do not curl up onto yourshoulder blades.

• Slowly reverse the action andreturn to the starting positionwithout relaxing.

IMuscles workedDeep spinal and trunk muscles

Bench positionRat

Success tips• This is an important exercise but can

become high risk if done incorrectly.

• Keep the chest lifted and always

maintain a good spinal alig_mlent with

a very slight arch in the lower back.

• More range of motion is not

necessarily better, especially in thisexercise.

• Move only as far as your muscles can

take you. Try to eliminate uncontrolledinonlentlun.

Lying Trunk Rotation

Abdominal Exercises

START FINISH

START• Lie fiat on tile bench.

• Bend your hips and knees to

ai)proximately 90 degrees.

• Keep your chest lifted, abs tight

and a slight arch in your low back.

• Hold onto the sides of the bench.

ACTION• Tighten tile entire abdominal area

and slowly rotate your legs and

hips to one side.

• Move slow and controlled, being

carefld not to let your legs and

hips rotate uncontrolled to theside.

• Move back to the starting position.

• V_fork one side to fatiglle and tllen

do the opposite side.

IMuscles workedObliques and rectus abdiminus

Bench positionRat

Success tips• Allow exhalation up and inhalation

down.

• Your head should follow tile motion

of the rib cage. Maintain normal neck

posture.

• Move slowly to eliminate momentum.

• Move as far as you can without

moving your hips or neck.

Twisting Side Crunch

START

START• Lie back fiat on tile bench and

place one hand behind the headof the involved side.

• Place legs behind the roller pads

for added support, as shown.

• Your back can start fiat against tilebench or in a normal arch.

FINISH

ACTION• Tighten your abs and move in a

diagonal direction, slowly moving

your ribs to tile opposite hip.

• The lower back should not lose

contact with the bench when fillycrunched.

• Slowly reverse the motion to tile

starting position without relaxingthe abdominal nmscles.

m

IMuscles workedAbdominal area, including tile rectusabdominus, obliques and quadriceps

Bench positionRat

Success tips• Tighten your abs before you move.


• Contract as far into the movements as

possible.

• Keep your back fiat against tile bench.

Lying Leg Raise

Abdominal Exercises

START FINISH

START• Lie oil your back with your head

resting on the bench.

• Tighten your abs and flatten yourback against the bench.

• Bend your knees and hips to 90degrees.

• Reach to the side and grasp thebench with each hand.

• Relax the neck.

ACTION• Tighten your abs and slowly

extend your hips and knees.

• Move your legs away from youkeeping them parallel to the flooi:

• Keep your back flat against thebench for the entire nmvement.

• Slowly reverse the action andreturn to the starting positionwithout relaxing.

IMuscles workedFront deltoid, upper traps and triceps

Success tips• Keep knees slightly bent.

• Keep abs tight and a good spinalalignment.

• Do not increase the arch in the lower

back as you raise your arms. Keepyour spine steady.

Standing Shoulder Press

START

Shoulder Exercises

FINISH

START• Grab tile dmnbbells and stand up

straight.

• Keep your chest lifted, abs tightand a slig]lt arch in the lowerback.

• Raise the dumbbells to shoulder

height, keeping your palms facingforward.

• Upper arms should be 90 degreesaway from your torso and yourelbows should be bent to 90

degrees, as shown.

ACTION• Straighten your arms slowly over

your head, focusing on movingyour elbows up and inwardtoward your ears.

• Straighten your arms slowly overyour head, focusing on movingyour elbows up and inwardtoward your ears.

• Slowly return to the startingposition, keeping tension on yourfront shoulder muscles throughthe entire motion.

IMuscles workedFront and middle deltoids

Success tips• Do not swing tile arms upward or

move the trunk during tile motion.

• Maintain good spinal alig_mlent.

Lateral Raise

START FINISH

START• Grab tile dumbbells with tile

palms facing each other.

• Stand with your feet slightly widerthan shoulder width apart.

• Maintain an erect spinalalignment with tile chest lifted,abs tight and a slight curve in thelower back.

ACTION• Raise arms directly outward,

then upward, to approximatelyshoulder height.

• Lift your hand and elbow at thesame speed.

• Do turn or rotate your arms whileraising them.

• Keep the side of your arm/elbowfacing out/up throughout themovement.

I Seated OverheadPress

Shoulder Exercises

Muscles workedFront deltoid, upper traps and triceps

Success tips• Keep feet flat on the floor and directly

under ?'our knees.• Keep abs tight and a good spinal

alignment.• Do not increase the arch in tile lower

back as you raise your arms. Keep you i_i::i/spine steady ............

START

START• Grab tile dumbbells and sit up

straight.


• Raise the dumbbells the shoulder

height, keeping your palms facingforward.

• Upper arms should be 90 degreesaway from your torso and yourelbows should be bent to 90

degrees as shown.

FINISH

ACTION• Straighten your arms slowly over

your head, focusing on movingyour elbows up and inwardtoward your ears.


IMuscles workedFront deltoid

Success tips• Keep knees slightly bent.

• Keep abs tight and a good spinalalignment.

• Do not increase the arch in the lower

back as you raise your arms. Keep youspine steady.

Front Raise

START FINISH

START• Grab the dumbbells and stand u I)

straight.

• Feet should be approximatelyshoulder width a part.


• Hold the dumbbells in front of

you with your pahns facing back.

ACTION• Keep the arms straight and the

pahns facing down, move yourarms forward and then upward toshoulder height.


IMuscles workedBack of tile middle deltoid, tile real" del-

toid, posterior rotator cuff, trapezius andrhomboids.

Success tips• Keep your spine and hips stable and do

not allow your body to sway during themotion.

• For normal pulling exercises youmay choose to let the shoulder bladesfloat forward and backward naturally.However, for more emphasis to therear deltoid, keep the shoulder bladespinched together throughout thenlovenlent.

• Keep your abs tight, chest lifted andmaintain a slight arch in your lowerback.

IMuscles workedUpper trapezius

Success tips• Do not bend tile neck backward or

forward while raising the shoulders.

• Keep abs tig_lt and a good spinalalignment.

• Make sure both shoulders are raised

evenly.

Rear Delt Row

Shoulder Exercises

START FINISH

START• Stand with your feet

approximately shoulder widthapart.

• Grab the dumbbells with yourpalms facing back.

• Bend forward at the knees and

hips so that your arms will hangslightly in front of your kneesholding the dumbbells.

• Keep your head/neck in line withyour spine, as shown.

ACTION• Allow your arms to bend as

you move your elbows upwardkeeping a 60-80 degree anglebetween your arms and yourtorso.

• Your forearms should always pointin the direction of the dumbbells.

• Move till your elbows are slightlybehind your shoulders, thenslowly reverse the motion, keepingtension on the rear shoulder

nmscles during the entire motion.

Shrugs

START FINISH

START• Grab tile dmnbbells and stand up

straight.

• Feet should be approximatelyshoulder width a part.

• Keep your chest lifted, abs tightand a slig_lt arch in the lowerback.

• Hold the dumbbells naturally toyour sides.

ACTIONRaise your shoulders toward tileback of your head, making sureyour neck/head position does notmove.

Slowly return the shoulders to thestarting position, keeping tensionon your upper shoulder and necknmscles through the entire motionwithout slouching or roundingyour upper spine.

SELECTTECHMENU PLANFor Females

You may choose plan A, B, C or D for each meal or snack

BREAKFAST:300-335caloriesA. 1/2 New York style bagel (125)

2 TBSP of cream cheese or 1 TSP of

peanut butter (100)1 cup of orange juice (110)

AFTERNOONSNACK:180-215caloriesA. 1/2 serving of Champion Met Max (115)

1/2 cup of 1% milk (100)

B. 2 servings of medium-sized fruit (200)

g.

C,

D.

1/2 serving of Champion Metabolol II (130)1 cup of 1% milk (200)

1 cup of Honey Nut Cheerios (115)1/2 cup of 1% milk (100)1 cup of orange juice (110)

1 egg, any style (80)1 slice of whole-grain bread (75)1 cup of orange juice (110)1 TSP of butter or margarine {35)

MORNINGSNACK:180-215caloriesA. 1/2 serving of Champion Met Max (115)

1/2 cup of 1% milk (100)

C. 1 cup of 1% low'- fat cottage cheese (180)

D. 6 oz. of Yoplait 99% fat free yogurt (180)

DINNER:350-360caloriesA. 3 oz. of Chicken, Turkey or Fish (150)

1/2 medium baked potato or 1/2 cup of cooked

rice (preferably brown) (100)Side salad with 2 TBSP of low-fat dressing or

2 cups of broccoli (100)

g. Frozen Microwave dinners of no more than

350 calories. You may choose from HealthyChoice, Lean Cuisine or Michelina's Authentico,

for example.

g.

C.

D.

LUNCH:A.

1 Champion SnacBar (180)

1 cup of 1% low-fat cottage cheese (180)

6 oz. of Yoplait 99% fat free yogurt (180)

350-380calories

2 slices of whole-grain bread {150)1.5 oz. of turkey, ham, chicken or tuna fish (75)1 TBSP of light mayonnaise (50)(lettuce, tomato, onion and pickles optional)

1 serving of rnediurn-sized fruit (100)

C. 1 serving of Champion Metabolol II (260)1/2 cup of 1% milk (100)

D, 1 oz. spaghetti, American Beauty, thin,uncooked (105)

3 oz. ground turkey, Louis Rich {140)1/2 cup of tomato sauce (30)1 cup of desired vegetables sautOed with ground

turkey (80)

EVENINGSNACK(optional):100-180caloriesA. 1 Champion SnacBar (180)

B,

C.

D.

3 oz. of boneless, skinless chicken breast (150)

3/4 cup of cooked rice (preferably brown) (150)1 cup of broccoli (80)

1 serving of Champion Metabolol II (260)1/2 cup of 1% milk (100)

Frozen Microwave meal of no more than


for example.

B. 1 serving of medium-sized fruit (100)

CHAMPION CREATINE SUPPLEMENT: On weight4raining days,please take one serving before your workout and one serving after yourworkout. CREATINE CALORI_ES...280 on workout days.

BEVEP_a.GES: Please follow the hydration program for yore' water intake.

You may also have soft drinks, tea or coffee as long as it's calorie and caf-feine free. This would be in addition to your water.

TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE

OPTION A, B, C OR D DURING THE DAY

",\Lrkout days: LOW 1640 HIGH 1785

Off days: LOW 1360 HIGH 150.5

_IJ BoWFLEXl

SELECTTECHMENU PLANForMales

You may choose plan A, B, C or D for each meal or snack

BREAKFAST:455-490caloriesA. 1 New York 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 (260)1 cup of 1% milk (200)

C. 2 cups of Honey Nut Cheerios (230)3/4 cup of 1% milk (150)1 cup of orange juice (110)

AFTERNOONSNACK:280-315caloriesA. 1/2 serving of Champion Met Max (115)

1 cup of 1% milk (200)

B. 1 Champion SnacBar (180)1 serving of medium-sized fruit (100)

C. 1 cup of 1% low- fat cottage cheese (180)

1 serving of medium-sized fruit (100)

D. 6 oz. of Yoplait 99% fat free yogurt (180)


D, 2 eggs, any style (160)2 slices of whole-grain bread (150)1 cup of orange juice (110)1 TSP of butter or margarine (35)

MORNING SNACK:280-315caloriesA. 1/2 serving of Champion Met Max (115)


B. 1 Champion SnacBar (180)1 serving of medium-sized fruit (100)

C. 1 cup of 1% low-fat cottage cheese (180)1 serving of medium-sized fruit (100)

D. 6 oz. of Yoplait 99% fat free yogurt (180)1 serving of mediuin-sized fruit (100)

LUNCH:A.

B,

425-460calories2 slices of whole-grain bread (150)3 oz. of turkey, ham, chicken or tuna lish (150)

1 TBSP of light mayonnaise (50)(lettuce, tomato, onion and pickles optional)


3 oz. of boneless, skinless chicken breast (150)

1 cup of cooked rice (preferably brown) (200)1 cup of broccoli (80)

DINNER:425-460caloriesA. 3 oz. of chicken, turkey or fish (150)

1 medium-sized baked potato or 1 cup ofcooked rice (preferably brown) (200)Side salad with 2 TBSP of low-fat dressing or

2 cups of broccoli (100)

B, Frozen Microwave dinners of no more than


for example.1 slice of whole-grain bread (75)

C. 1 serving of Champion Metabolol II (260)1 cup of 1% milk (200)

D, 2 oz. spaghetti, American Beauty thin,uncooked (210)3 oz. ground turkey, Louis Rich (140)1/2 cup of tomato sauce (30)1 cup of desired vegetables sautOed with ground

turkey (80)

EVENINGSNACK(optional):180-315caloriesA. 1/2 serving of Champion Met Max (115)


B. 1 Champion SnacBar (180)

C,

D.

1 serving of Champion Metabolol II (260)1 cup of 1% milk (200)

Frozen Microwave meal of no more than


for example.1 slice of whole-grain bread (75)

CREATINE SUPPLEMENT: On weight-training days, please takeone serving before your workout and one serving after your workout.CREATINE CALOI_IES...280 on workout days.

BEVERAGES: Please follow the hydration program for your water intake.You may also have soft drinks, tea or coffee as long as it's calorie and cat"feine fl'ee. This would be in addition to your water.

TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE

OPTION A, B, C OR D DURING THE DAY

X\brkout days: LOW 2145 HIGH 2320Off days: LOW 186,5 HIGH 2040

WARRANTYLIMITED WARRANTY FOR EXERCISE PRODUCTS

All Bowflex branded exercise products manufactured by Bowflex are warranted to the purchaser to be fi'ee fi'om defects in materials and workman

ship. _\.u'ranty coverage valid to the original pro'chaser only and proof of purchase will be required. Any product sold or placed in ml application not recom-

mended by Bo'_lex will void any warranty coverage set forth by Bo_41ex warranty policies and procedures.

TIME PERIOD

This product was desig_led, warranted, and intended for residential use onl_Residential Environment:

Parts (including handle assembly and base assembly): 2 years

Weight Plates: 5 years

Labor: 1 year fi'om the date of original pro'chase

THIS WARRANTY DOES NOT COVER

1. Damage to the product resulting from a drop of greater than 19 inches in height.2. Normal wear and tear.

3. Any damage, failm'e or loss caused by accident, misuse, neglect, abuse, improper assembly, impropermaintenance, Acts of God (such as floods or power surges), or failure to follow instructions or warnings in Owner's Manual.

4. Use of products in a mamler or environment for which they were not designed.

5. Extended wm'ranties: Bo'_lex will not be responsible fox' any extended coverage terms offered by a distributor o1"service provide1:

LIMITATIONS

The foregoing warranties are in lieu of and exclude all other warranties not expressly set forth herein, whether express or implied by operation of law or

otherwise, including, but not limited to, warranties of merchantabili_, or fitness fox' a particulm" purpose. Bowflex shall in no event be liable fox' incidentalor consequential losses, damages or expenses in connection with its exercise products. Bou_lex liability hereunder is expressly limited to the replacement

of goods not complying with this warranty or, at Bowtlex election, to the repayment of an amount of the purchase price of the exercise product in ques-

tion. Some states do not permit the exclusion or limitation of implied warranties or incidental or consequential damages, so the preceding limitationsand exclusions may not apply to you.

PROCEDURES

-v_m'anty service will be per%rmed by the original retailer (seller) o1"ml authorized Bowflex service provider. The original purchaser must provide proof

of purchase. Service calls, assembly, trmasportation, and/or delivery expenses are the responsibility of the pro'chaser 1-800-605-3369.1. Bowflex will have the option to repair or replace any exercise product(s), which require warranty service.

2. Bowflex will replace aily equipxile_lt fraiile that is stl"ucturally defective witla a next' fl'axIle o1"l"eplace the unit witta a unit of equal valtle. Box_41ex is tlot

responsible for labor charges in replacing defective frames.3. In the event a product cannot be repaired, Bowflex will apply a limited credit reimbursement toward another Bowflex exercise product of equal

or greater value.4. Bowflex is not responsible for dealer labor charges fox' component chmageovers completed after the labor-related warranty period(s) stated herein.

5. If you elect to repair an exercise product or part yourself, using the services of someone other thzm an Authorized Bowflex Dealer, or use a replace

ment part not supplied by Bowflex, Bowflex shall not be liable for any cost, damage, failure or loss caused by the use of such unauthorized service orparts.

6. See an authorized Bowflex distributor for more information or write to us at:

Bowflex1400 NE 136th Ave

V;mcouver, _\?a_98684

Bowflex®SelectTech*MDumbbells Warranty RegistrationCardliVd_1] :i f;1_iil iv_r;l I|vA_Ji I' Ih_!_II1lY;V6,11]| _lJ ff_' r;1._

PLEASEPRINTCLEARLY- THANKYOU

[] Mr. [] Mrs. [] Ms. [] Miss

Serial # I

CustomerID from Invoice I

Name:

Address: I

CiW:

Phone number:

I-Mail address:

I-I EXT.I

State:

Apt. #: I

ZIP: I

Is this your primary address? [] Yes

Place of purchase:

Date of purchase:M M

Purchaser date of birth:M M

Gender: []Male []Female

[]No

D D Y Y

D D Y Y

Marital status: [] Married [] Single

Including yourself, total number of people living in your household: (Examples:01, 02,03 ...)

Would you like to receive additional information on healthy lifestyle products? [] Yes [] No

Which best describes your family income:

[] Under $15,000 [] $25,000- $34,999 [] $50,000- $74,999

[] $15,000- $24,999 [] $35,000- $49,999 [] $75,000- $99,999

[] $100,000- $149,999

[] Over $150,000

What other types of exercise equipment do you own?

Bid you receive this item as a gift? [] Yes

Name of original purchaser: I

Original purchaser customer ID number:

[]No

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@ 2004, Nautilus Inc, All RightsReserved. 1400 N,E, 136th Ave,, Vancouver, WA 98684. Bowflex, and SelectTeeh loges are either registered trademarks or trademarks o1Nautilus Inc, 17241 Bey AA (03/0d) Nautilus Inc.

WHAT IS COVERED

Bowflex wm'rants to the original purchaser of the Bowf!ex that theBowflex is free from defects in m_aerials or workmanship, with the

exceptions stated below. This warranty is not transferable o1"applicable toany person other than the original purchaser and is only applicable fox'

products sold and used in the United States o1"Canada. Tampering with the

unit will void the warranty.

BOWFLEX®SelectTech DUMBBELLS

• Parts (including handle assembly and base assembly): 2 years

• Weight Plates: 5 years

• Labor: 1 year from the date of original purchase

WARRANTIESDO NOT COVER

• Bowflex _ SelectTech _ Dumbbells home gg,m purchased fox' commercialor institutional use.

• Damage due to use by persons who weigh more than 300 pounds.

• Damage due to abuse, accident, failure to follow instructions or warningsin the Owner's Manual, misuse, mishandling, accident or Acts of God

(such as floods or power surges).

• Damage due to normal wear and tear.

WHAT WE WILL DO

During your Warranty Coverage Period, Bowflex will repair anyBowflex SelectTech Dumbbells that proves to be defective in materials

or workmanship. In the event repair is not possible, Bm_41ex will eitherreplace your Bowflex SelectTech Dumbbells or refimd your purchase price,

less shipping and handling.

SERVICESUPPORT

Call to speak to a Bowflex Representative at 1 8010 605 3369. You may

need to return the defective part, _t yore' expense, to the address given toyou by a Bowflex Representative. Always include ml explanation of the

problem. Adequate protective packaging of the defective parts or unit _mdcost of shipping are your responsibility.

The repaired part or unit will be returned to you at the company's

expense.

HOW STATELAW APPLIES

This warranty gives you specific legal rights, and you may also have otherrights which vary fi'om state to state.

m m m m m m m m m m m

!Please fold over and tape before mailing

Please fold over and tape before mailing

!m m m m m m m m m m m

Place

Stamp

Here

BOWFLEX1400N.E. 136thAve.

Vancouver,WA 98684

BOWFLEX

Bowflex1400 NE 136th Ave

Vancouver, WA 98684

t) 2004 Nautilus, Inc. All Rights Reserved.Box_41ex and Bowflex SelectTech are either registered

trademarks o1"trademarks of Nautilus, Inc.

Specifications subject to change.

dumbbells owner's manual · dumbbells owner's manual patent #6,422,979 other usa and...

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