Bowflex SELECTTECH Owner's Manual

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DUMBBELLS

Owner's Manual

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

Preface

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

a versatile training tool that will help you reach your fimess goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 5 lbs and going all tile way up to 52.5 lbs. In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner's manual prior 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 loss

of life.

Warning-Used to call attention to POTENTIAL

hazards that could result in personal injury or loss of life.

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

can determine tile exercise program that is appropriate

for your particular age and condition. If you experience

any lightheadedness, dizziness or shormess of breath

while exercising, stop tile exercise and consult your

physician immediately.

IMPORTANT SAFETY INSTRUCTIONS

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

2. This product is intended for home use only and is not suitable for commercial application.

3. Never allow children to use or play near this equipment. Teenagers under the age of 18 must always have parental supervision and instruction on the use of this product.

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

5. Periodically inspect and test the locking mechanism for proper function. Follow the test procedures

included in this manual.

6. Never attempt to force the adjustment knob to rotate when the dumbbell has been removed from the

dumbbell base.

7. Never allow the dumbbells to drop freely to the ground. Damage to the product and potential personal injury may occur. Please see the warranty section for specific warranty limitations related to dropped dumbbells.

8. Never allow dumbbells to forcefully bump together during use. Damage to the product and potential personal injury may occur.

9. Never attempt to disassemble your SelectTech _M Dumbbell handle, or base assembly-the product is not designed to be user serviced. Contact your Bowflex retailer or Bowflex directly for service.

10. Before beginning your workout, make certain that your surroundings are free from potential

interference.

11. The SelectTech _Mdumbbells are very heavy; if you are not using the optional SelectTech _MDumbbell Stand we suggest you place the dumbbell assembly directly on the floor for best support.

Product Specifications and Terms

....... i_ _¸¸

Dumbbell Assembly

Weight = Approx. 58 lbs.

LiftingH_ncIle

iiii

Gettingto know your Bowflex®SelectTechTM Dumbbells

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

the dumbbell from its box, there are some initial steps that should be taken to familiarize you with tile function of tile

product and to assure that all aspects of tile dumbbell are performing according their specifications.

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 both directions. Make sure there is a dick at each weight

increment of tile adjustment knob. This click will help you locate the proper alignment to select a given

weight increment. You will notice that there are

weight increments from 5 to

52.5 lbs on both adjustment knobs. To properly select

a given weight (20 lbs for

example), both adjustment

knobs should be rotated until 20 is aligned with the

arrow located on the out- ward edge of the Bowflex Figure1

nameplate (Fig.l). Alter confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 5 is aligned with the arrow in the Bowflex nameplate. _gith both adjust-

ment knobs set to 5, pull the handle

straight up from the dumbbell.

This will remove

just the handle

from the base, leaving all of the

Figure 2

weight plates

standing in the base (Fig. 2.). The handle without

plates represents the starting weight of 5 lbs.

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

7. The dumbbell handle and weight plates are symmetrical. This means that one may insert the handle with either end facing the user provided that

you have selected the same weight number on both

ends of the dumbbell.

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

perpendicular to the base. Try not to tilt the dumbbell 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

Understandingand testing the locking mechanismfunction

The Bowflex _ SelectTech TM Dumbbell features a patent pending 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 important

that you fully understand the function of this mechanism and periodically test it to ensure it is properly functioning.

Function

Tile locking mechanism provides two key functions:

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

2. The mechanism is designed to lock tile dumbbell handle to the base if either adjustment knob is not fully engaging tile selected weight plates.

Purpose

Tile locking mechanism serves two important purposes:

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

the dumbbell base.

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

Given the importance of this locking mechanism, it is critical that you understand how it operates and how to periodically 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 to

the number 5. You will know you have fully and correctly

selected the number when you feel the adjustment knob

settle into a notch (known as a detent). You will also hear

a slight, but audible, clicking noise that corresponds with the detent locations for

each 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 one adjustment knob with your other hand and gently attempt to turn the knob, the knob should not rotate. A locking pin in the mechanism will have engaged the rotational assembly when the unit was withdrawn from the base. Perform this test with all adjustment

knobs.

Do not use a great deal of force in an attempt to turn

the locked adjustment knob. Excessive force may

damage the locking mechanism.

10.

After confirming the proper function of the lock- ing mechanism as described above, return and fully insert the dumbbell handle back into the base assembly. "With the handle back in the base, turn the adjustment knob on one side to a position that is in-between the 5 and 7.5 number. This represents an incomplete weight selection where the adjustment knob has not fully selected a weight and the knob is in-between the selection detents (clicks).

"With the selection knob in this improper position, gently

attempt to lift up on the handle to remove it from the base. You

should find that the handle is locked to the base and cannot

be removed with light pressure as it can normally. Return the improperly selected adjustment knob to a full and proper weight selection and assure that the dumbbell handle can once again be removed. Repeat this test for all adjustment knobs. Assure the entire dumbbell handle assembly is properly tightened. Do this by setting the adjust- ment knobs to five pounds and removing the handle assembly from the base. Grab both adjustment knobs and very slightly push and pull the knobs toward and away from the handle grip. The knobs should not exhibit free play and all of the selection discs should feel tightly connected. You have now tested the function of the locking mechanism. We suggest you repeat this test periodi- cally (once a month) to confirm the proper function of the locking mechanism.

Donotintentionallyengagetilelockingmechanism

andattempttolift theentiredumbbellviatilegrip.

Thedumbbellshouldonlybeliftedbyusingthelift

handlesmoldedintothebaseassembly.

If thedumbbelllockingmechanismfailstoperform

in accordancewiththetestprocedureabove,

dotilefollowingthings:

1.Discontinueuseoftileproductimmediately untilproperservicecanbeprovided.

2.ContactyourBowflexretailerorcontact Bowflexdirectlybyphone

at1-800-605-3369forservice.

Offset weight selection

As indicated above, proper selection for a given weight is accomplished by selecting that weight number on both ends of the dumbbell. For example: to select 20 lbs, one must dial both adjustment knobs on the dumbbell to tile number 20. By selecting the same number on both sides of the dumbbell, you will replicate a common dumbbell, this is to say, a balanced dumbbell with equal weight on both sides. While this is tile most common form of weight selec- tion and will be used in tile vast majority of workouts, tile

Bowflex SelectTech wMDumbbell offers a useful and unique workout alternative known as offset weight selection. Offset weight selection involves using a different weight setting

on one side of the dumbbell relative to the other. Doing so

can be a powerful muscle development tool during certain workouts, such as the biceps curl. The SelectTech Dumbbell

functions exactly the same way whether you have selected balanced or offset weights. The only exception is that when you are using offset weights, you must return the dumbbell to the base in the same orientation that you removed it. When you have offset weight selection the combination of weight plates selected will not be the same on both sides of

the dumbbell. You must therefore make certain to return the dumbbell to the base in the same orientation in which itwas

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

Example of offset weight selection workout

Performed traditionally, dumbbell curls strengthen the biceps, but do little for the forearm muscles that assist in supination and pronation of the wrist. Supination and pronation are terms describing a rotating motion of the wrist. For example, turning a doorknob and turning your key in your car's ignition are examples of supination and pronation. Turning a doorknob clockwise would be the supination direction, while counter-clockwise would be the pronation direction. Whether you are training for a specific sport, or just training to become stronger and improve activ- ities of daily living, training your forearm muscles that are involved 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 weight is a good demonstration of the superior muscle development provided 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

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 of

the hand.

Start tile biceps curl with a neutral wrist and forearm posi-

tion (palm facing leg). As tile curl progresses from tile start

to finish position, tile wrist should be rotated progressively

outward (palm up). During this curl tile user will be lifting

the weight of tile dumbbell (2,5 lbs) with tile biceps but also

lifting the offset weight of ,5lbs with wrist rotation (supina-

tion). Unlike a conventional dumbbell that is balanced end

to end, this offset weight will require more muscle activation

and therefore develop tile forearm and wrist.

Below you will find some helpful charts that will provide the

total dumbbell weight for various combinations of weight

settings.

This is just one example of the off- set weight settings you may use. The

weight combinations and totals are quite extensive given the adjustment

options 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 offset

to 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 the

dumbbell.

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 Offset

A 2.5Ibs + 1.25Ibs A 5 Ibs + 2.5Ibs A 7.5Ibs +3.75Ibs A 10Ibs + 5Ibs A 12.5Ibs + 6.25Ibs A 15Ibs + 7.5Ibs A 17.5 + 8.75Ibs A 20Ibs + 10Ibs A 22.5Ibs + 11.25Ibs A 25Ibs + 12.5Ibs A 30 Ibs + 15Ibs A 35 Ibs + 17.5Ibs A 40Ibs + 20Ibs

Bowflex®SelectTechT"Dumbbell

maintenance:

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.

Should your SelectTech Dumbbell handle assembly, plates or base become soiled you may clean them

with a rag lightly dampened with warm water and a small amount of mild soap. _¥ipe dry with a

separate rag. The SelectTech Dumbbell is internally lubricated

and will not require further internal lubrication. The contact between weight plates and selection discs is

not lubricated but has naturally low friction. This generally will not require any lubrication. Should you

feel it necessary to lubricate tile weight plates and/or selection 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 may

damage 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 designed

to be user serviced. Doing so will void tile

manufacturers warranty. Contact your Bowflex

retailer or Bowflex directly for service.

Troubleshootingguide

Problem Solution

Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached),

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

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

into the handle.

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

plates attached).

1. Check to see if you have selected different weights on each side of the dumbbell (for example one adjustment knob is set to ,5 and tile other is set to 7.5). If this is tile case, you must replace tile

dumbbell 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 tile dumbbell base) are in their correct spots and have not been moved to a different support slot. This may be blocking the dumbbell from fitting back into the base.

3. See solution #2 from problem above.

Adjustment knob will not turn while handle is in base.

1. Check to assure that the dumbbell handle is fully depressed into the dumbbell base. If not fully depressed, the locking mechanism will not be released and may be keeping the adjustment knobs from rotating.

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

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

Bowflex®SelectTechTMDumbbellStand (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 tile dumbbells 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 selectionof productsavailable from Bowflex at www.bowflexselecttech.com

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

FlatChest 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

FlatChest PressAlternating Overhead PressAlternating LyingTriceps Extension OverheadTriceps Extension Single Arm Row Standing CurlAlternating

Concentration Curls

Workout4

Weight Reps Weight Reps

Set#2Set#1 Set#3

Weight Reps Weight Reps

Set#1 Set#2 Set#3

Reps Weight

Weight Reps Weight Reps

Set#2Set#1 Set#3

Weight Reps Weight Reps

Stationary Lunge Stiff-Leg Dead Lift

Calf RaiseUnilateral Reverse Crunch

LyingTrunk Rotation

Workout5 Set#1 Set#2 Set#3

Weight Reps Weight Reps Weight Reps

3OdInclineChest Press LateralRaise

OverheadTriceps Extension Triceps Kickback

Wide Row 6OdIncline Curl Scott Curl

Workout6 Set#1 Set#2 Set#3

Weight Reps Weight Reps Weight Reps

Wide Squat Calf Raise

Ab Crunch LyingTrunk Rotation

Workout7 Set#2Set#1 Set#3

Weight Reps Weight Reps Weight Reps

30dIncline Chest Press Lateral Raise

OverheadTriceps Extension Triceps Kickback

Wide Row 6OdIncline Curl Scott Curl

Set#2 Set#3Workout8 Set#1

Weight Reps Weight Reps Weight Reps

Wide Squat Calf Raise

Reverse Crunch LyingTrunk Rotation

Set#1 Set#3Workout9 Set#2

Weight Reps Weight Reps Weight Reps

FlatChest Press 6OdIncline Press

OverheadTriceps Extension 6OdIncline Triceps Extension Single Arm Row Standing Curl

6OdIncline Curl

Workout10 Set#1 Set #2 Set#3

Weight Reps Weight Beps Weight Reps

Stiff-Leg Dead Lift Wide Squat

Calf Raise Reverse Crunch

LyingTrunk Rotation

Workout11 Set#2Set#1 Set #3

Weight Reps Weight Beps Weight Reps

FlatChest Press 6OdIncline Press

LyingTriceps Extension 6OdIncline Triceps Extension Single Arm Row

Standing Curl 6OdIncline Curl

Set#2Workout12 Set#1 Set#3

Weight Reps Weight Reps Weight Reps

Stiff-Leg Dead Lift Wide Squat

Calf Raise Reverse Crunch

LyingTrunk Rotation

Set#1Workout13 Set#2 Set#3

Weight Reps Weight Beps Weight Reps

FlatFly FlatChest Press Seated Overhead Press Bilateral

LyingTriceps Extension OverheadTriceps Extension Single Arm Row

Wide Row Standing Curl

Scott Curl

Set#1 Set#2Workout14 Set#3

Weight Reps Weight Beps Weight Reps

Wide Squat Reverse Lunge

Calf Raise Reverse Crunch

LyingTrunk Rotation

Workout15 Set #1 Set#2 Set#3

Weight Reps Weight Reps Weight Reps

FiatFly FlatChest Press

Seated Overhead Press LyingTriceps Extension

Overhead Triceps Extension Single Arm Row

RearBelt 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

Weight Reps Weight Reps Weight Reps

FlatFly FlatChest Press

Lateral Raise LyingTriceps Extension

OverheadTriceps Extension Single Arm Row

RearBelt 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

Wide Squats

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips:

• Keep tile knees pointed in the same direction as the toes.

• Keep the head and neck in line with the think.

• Pay close attention to all alig_mlent and stabilization issues on every part of each and repetition.

START

Grab tile 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 slig]lt arch in your

lower back.

FINISH

ACTION

• Under control, slowly squat down by sticking the hips back as the

knees start to bend.

• Keep the chest up and the and back flat as the hips continue to

move backward.

• Lower to approximately 90 degrees at the knees, unless

otherwise determined.

• Return to the starting position.

• Do not lockout the knees at the top of the squat.

Muscles worked

Gastrocnemius 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 the balls of your feet.

Calf Raises

START FINISH

START

Stand with your feet about shoulder width apart, feet facing straight forward.

Hold the dumbbells at your sides with your palms facing in.

Keep your chest lifted, abs tight and a slight curve in your lower

back.

ACTION

• Slowly rise up on the balls of your feet, lifting your heels as high as you can off the floor.

• Slowly return to the starting position, keeping tension on the

calf nmscles.

Muscles worked

Ouadriceps, glutes, hamstrings and adductors

Success tips

• Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip.

• Keep your head and chest lifted, with a sligJlt arch in the lower back during the

inovenlent,

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

Stationary Lunges

Leg Exercises

START

FINISH

START

• Stand with one foot forward and one foot backward in a position so

when you move to the bottom of the lunge, you front foot is under your knee and you back knee is directly under you hip.

• Hold the dumbbells at your sides with your palms facing inward.

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

ACTION

• Slowly lower your body bending at both knees, simultaneously keeping the front knee in line with

the toes.

• Move down and stop just before the back knee is going to touch

the floor.

• Reverse the motion and come back up to the starting position.

Muscles worked

Hamstrings, glutes and spinal erectors

Success tips

• Your torso should move from standing vertical to leaning forward at the hips without rounding your spine during any part of the movement.

• Keep the knees slightly bent.

• Only move as far as you can correctly.

• It is critical that you keep the chest lifted and do not allow your spine to round at any time during the

nlovenlent.

Stiff-leg Dead Lift

START

• Stand with your feet approximately shoulder width

apart

• Hold the dumbbells down in front of your thighs with your pahns

facing back.

• Stand with a very slight bend at the knees.

• Keep the chest lifted, abs tight and a very slight arch in your lower

back.

FINISH

ACTION

• Maintaining your knee position, slowly bend forward at the hips moving your butt backward.

• Stop as your hamstings begin to get taut and before your back begins to round.

• Concentrate on tensing your hamstrings to pull you back up to the starting position.

Muscles worked

Ouadriceps, glutes, hamstrings and adductors

Success tips

• Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip.

• Keep your head and chest lifted, with a slig_lt arch in the lower back during the

inovenlent,

• Do only one side to fatiglle and then switch to tile other side.

Reverse Lunge

Leg Exercises

START

FINISH

START

• Stand with your feet togetheI:

• Hold the dumbbells at your sides with your palms facing inward.

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

ACTION

• Initiate tile movement by

tightening your glutes and slowly pivoting your leg from your hip. Move your entire leg backward, keeping your knee steady at a 90 degree angle.

• Slowly move your leg as far as you can, without allowing any

movement at the waist, knee or lower back.

• Slowly return to start position.

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Rat

Success tips

• Maintain a 60-90 degree angle between

your upper arms and torso at tile start of the motion, and a 90 degree angle

from your torso at tile top.

• Keep knees bent so your feet are positioned fiat on the floor directly

under your knees.

• Do not let your elbows travel behind your shoulders when you are lowering tile dumbbells.

• Keep shoulder blades pinched together and maintain good spinal aligmnent.

Flat Chest Press

ChestExercises

START

FINISH

START

• Grab tile dumbbells and lie back on the bench.

• Bend your elbows back keeping your arms at approximately 60-90

degrees away from your sides, and your elbows equal to your shoulder.

• Keep your arms directly in line with the dumbbell, over your wrists

and elbows.

• Raise your chest, pinch your shoulder blades together and

maintain a comfortable arch in your lower back.

ACTION

• Slowly press the dumbbells uprward, straightening your arms while moving the dumbbells toward each other, directly over the center of your chest.

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

• Slowly return to the starting position, keeping your wrists steady and your movements slow

and controlled.

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 your torso at the top.

• Keep knees bent so your feet are positioned flat on the floor directly under your knees.

• Do not let your elbows travel behind your shoulders when you are lowering

the dumbbells.

• Keep shoulder blades pinched together and maintain good spinal aligmnent.

• Keep your arms directly in line with the dumbbell over your wrists and

elbows.

Incline Chest Press

START

• Grab the dumbbells and lie back on the bench.

• Bend your elbows back, keeping vour arms at approximately

i;0-90 degrees away from your sides, and vour elbows equal to

your shoul_dei_

• Raise your chest, pinch your shoulder blades together and

maintain a comfortable arch in your lower back.

FINISH

ACTION

• Slowly press the dumbbells upward, straigJltening your arms while moving the dumbbells toward each other, directly over the center of your chest.

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

• Slowly return to the starting position, keeping your wrists steady and your movements slow

and controlled.

Muscles worked

Pectoralis major and deltoids

Bench position

Rat

Success tips

• Maintain a (30-90 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.

• Keep knees bent so your feet are positioned flat on the floor directly under your knees.

• Do not let your elbows travel behind your shoulders when you are lowering the dumbbells.

• Keep shoulder blades pinched together and maintain good spinal aligmnent.

Flat Chest Fly

START

ChestExercises

START

• Grab tile dumbbells and lie back

on the bench.

• Rotate your upper arms away from your torso so that your elbows 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 shoulder blades together and

maintain a comfortable arch in your lower back.

FINISH

ACTION

• Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow, while moving the dumbbells toward each other directly over the center of your chest.

• Keep the tension on the chest throughout the movement.

• Slowly return to the starting position, keeping your wrists steady and your movement slow

and controlled.

Muscles worked

Pectoralis major and deltoid

Bench position

Inclined 45 degrees

Success tips

• Maintain a (;0-90 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.

• Keep knees bent so your feet are positioned flat on the floor directly under your knees.

• Do not let your elbows travel behind your shoulders when you are lowering

the dumbbells.

• Keep shoulder blades pinched together and maintain good spinal aligmnent.

Incline ChestFly

START

• Grab tile dumbbells and lie back

on the bench.

• Rotate your upper arms away from your torso so that your elbows 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 shoulder blades together and

maintain a comfortable arch in your lower back.

FINISH

ACTION

• Slowly move the dumbbells forward, then upward, keeping your arms stable at the elbow.

Move the dumbbells toward each other directly over the center of

your upper chest.

• Keep the tension on the chest throughout the movement.

• Slowly return to the starting position.

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Declined

Success tips

• Maintain a (;0-90 degree angle between your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top.

• Keep knees bent so your feet are positioned flat on the floor directly under your knees.

• Do not let your elbows travel behind your shoulders when you are lowering

the dumbbells.

• Keep shoulder blades pinched together and maintain good spinal alignment.

• Keep your arms directly in line with the dumbbell over your wrists and

elbows.

Decline ChestPress

ChestExercises

START

FINISH

START

• Grab the dmnbbells and lie back on the bench.

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

• Raise your chest, pinch your shoulder blades together and

maintain a comfortable arch in your lower back.

ACTION

• Slowly press the dumbbells upward, straig_:tening your arms while moving the dumbbells toward each other, directly over the center of your chest.

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

• Slowly return to the starting position, keeping your wrists steady and your movements slow

and controlled.

Muscles worked

Biceps and other elbow flexors

Success tips

• Keep elbows at your sides.

• Keep your wrists straight.

• Keep your trunk muscles tight and maintain a very slight arch in your

lower back.

Standing Curls

START

FINISH

Arm Exercises

START

• Hold tile dumbbells with your hands facing forward.

• Stand with your upper arms by your sides, lift your chest, tighten your abdominals and maintain a very slight arch in your lower

back.

ACTION

• Curl tile dumbbells forward, then upward, and then toward vour

shoulders while keeping your elbows at your sides and your

upper arms completely still.

• Slowly lower to the starting position by performing the same arcing motion.

Muscles worked

Biceps and other elbow flexors

Bench position

Rat

Success tips

• Do not rock the upper body while bending the elbow.

• Keep your wrist straight.

• Keep your chest lifted, trunk muscles tigJlt and maintain a very slight arch in your lower back.

Concentration Curls

START

• Sit on the bench sideways and place your feet 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 maintaining tension on the biceps.

• Maintain a good spinal alignment.

FINISH

ACTION

• Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.

• Slowly return to the starting position without relaxing the biceps.

Incline Bench Curls

Arm Exercises

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 4,5 degrees

Success tips

• Keep tension oil the biceps throughout

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

• Keep your wrist straight.

• Keep your chest lifted, trunk muscles tight and maintain a very slight arch in your lower back.

START

• Grab tile dumbbells and sit on the inclined bench and place your

feet flat on the floor directly under your knees.

• Hold the dumbbell with a slight bend at the elbow maintaining tension on the biceps.

• Maintain a good spinal alignment with the chest lifted and the abs

tight.

FINISH

ACTION

• Curl the forearms toward the upper arm, keeping your

upper arm and shoulder blade completely still.

• Slowly return to the starting position without relaxing the biceps.

Scott Curls -- Standing Concentration Curls

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 60 degrees

Success tips

• Do not rock the upper body while bending the elbow.

• Keep your wrist straight.

• Keep your chest lifted, trunk muscles tig]lt and maintain a very slight arch in your lower back.

• Stop the arm motion at the top of the movement slightly before your arm is straight up.

• Keep feet slightly wider than shouder width.

START

• Grab the dmnbbell 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 upper arm.

• Maintain a good spinal alignment.

FINISH

ACTION

• Curl the forearm toward the upper arm, keeping your upper arm and shoulder blade completely still.

• Slowly return to the starting position without relaxing the biceps.

Overhead Triceps Extension

Arm Exercises

Muscles Worked

Triceps

Success tips

• Keep your knees slightly bent with your feet approximately shoulder width apart.

• Keep your chest lifted, shoulders pinched together and a very slight arch in your

lower back.

• Keep your upper arms and shoulders motionless and your wrists straight.

• Tighten your triceps throughout the exercise, using a controlled motion.

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 dumbbell

weig_lts.

• Bring the arms up over your head with an approxinlate 90 bend at

the elbow.

FINISH

ACTION

Keeping your upper arms stable, slowly straighten your elbows moving your arms in a arcing motion upward, over your head.

Stop the motion before your arms are completely straight, and then reverse the motion, slowing returning to the starting position, keeping tension on the nmscle.

Muscles Worked

Triceps

Bench position

Rat

Success tips

• Maintain spinal alignment.

• Keep your arm at your side and your wrist straight throughout the entire

motion.

• Tighten your triceps throughout the exercise and control the motion.

Triceps Kickback

START

• Kneel with one leg on the bench, bend forward at the hips and place one hand on the bench.

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

with the other with your pahn facing in.

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

FINISH

ACTION

• Straighten the elbow while keeping your upper arm completely still.

• When the arm is completely straight, slowly return to the

starting position.

Muscles worked

Triceps

Bench position

Rat

Success tips

• Keep tile upper arm motionless.

• Keep the wrists straight.

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

way down.

• Keep the knees bend and the feet planted on the floor directly under your knees.

LyingTriceps Extension

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 position

that your elbow is facing upward and your hands holding the dumbbells are just over your

forehead.

• Raise vour chest and pinch your shoulder blades together.

• Maintain a very slight arch in the lower back,

ACTION

• Keep the upper arms stationary while moving the hands in an arcing motion upward.

• Stop the motion slightly before locking out the elbows. Do not

lock out the elbow!

• Slowly reverse the arcing motion back to the starting position.

Muscles worked

Biceps, brachioradialis and brachialis

Success tips

• Keep the upper arms motionless and your wrists straight throughout the

entire exercise.

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

Hammer Curls

START FINISH

START

• Stand with your feet shoulder width apart and knees slig_ltly

bent.

• Grab the dumbbells with your pahns facing inward toward each

other.

• Stabilize the hips, knees and spine.

ACTION

• Curl the dmnbbells folward, then upward, then in toward the

shoulder, keeping the upper arm completely motionless.

• Keep the pahns facing in without rotating the lower arm.

• Slowly move back to the starting position.

Single Arm Row -- Alternating Rows

Back Exercises

Muscles Worked

Latissimus Dorsi, teres minor, postier deltoid and biceps

Bench position

Hat

Success tips

• Stabilize your body in position so tile eflSrt is focused on your lat as you lead the movement with extending your elbow upward.

• Keep the dumbbell lined up directly under your wrist and elbow when doing the movement

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

• Do not let your spine rotate side to side, keep the shoulder at equal height during the movement

START

• Put one knee oil the bench and place the other foot on the floor

directly under your hip.

• Place free hand on the bench slightly in front of you in a

position that allows you to stabilize your upper body.

• Allow the arm with the dumbbell to hang straight down, while

maintaining control of your back and shoulder.

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

FINISH

ACTION

• Initiate the movement by pinching your shoulder blades back, while sinmltaneously moving your elbow backward, then upward.

• Continue moving the elbow up, slig]ltly above the height of your trunk while keeping the forearm lined up under the elbow.

• While controlling the resistance, lower the arm back to the starting position letting the shoulder blade slide forward without slouching.

Muscles worked

Rear deltoid, rear portion of the middle deltoid, postier rotator cuft, upper lats

and teres minor

Success tips

• Place the feet in a comfortable shoulder width position.

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

• Lean forward slightly at the hip while keeping the upper body in alignment

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

Wide Rows

START

• 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 pahns are facing behind you.

FINISH

ACTION

Allow your arms to bend as you go, move vour elbows outward and backward keeping a 70-90 degree angle between your upper

arms and your torso. Move until your elbows are slightly

behind your shoulders, then slowly reverse the action keeping the rear shoulder nmscles tightened during

the entire motion.

Muscles 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 the trunk.

• Pay close attention to all the alignment and stabilization issues on every part

of each repetition.

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

START

• Position your feet in line with tile dumbbell about shoulder width

apart.

• Point your toes outward slightly and direct the thighs to the same outward angle as the feet.

• Hold the dumbbells with your palms facing backward.

ACTION

• Under control, slowly squat down by sticking the hips out as the

knees start to bend.

• Keep the chest lifted and back flat as the hips continue to move

backward.

• Lower to approximately a 90-degree bend at the knees,

unless otheiwvise determined.

• Move back to the starting position, keeping the chest lifted while moving the hips forward and extending the knee.

Muscles worked

Rectus abdonfinus and obliques

Bench position

Hat

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 inhalation down, without exaggerating breathing.

Ab Crunch

Abdominal Exercises

START

FINISH

START

• Grab a dumbbell with both hands,

as shown.

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

• Place your legs behind the roller pads, as shown, for added support, with your feet flat on

the floor.

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

ACTION

• Tighten your abs and only curl your torso, slowly moving your lower ribs toward your hips.

• Move as far as you can without moving the hips and neck.

• The lower back should not lose contact with the bench when fitly

ci-onched.

• Slowly reverse the action, returning to the start position keeping tension on the abs throughout the movement.

Muscles worked

Abdominal area, including the rectus abdominus and the obliques

Bench position

Hat

Success tips

• Tighten your abs before you move.

• Keep knees and hips stationary.

• Allow exhalation up and inhalation down, without exaggerating breathing.

• Contract as far into the movements as possible.

• Lower under control.

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

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

Reverse Crunch

START

• Lie on your back with your head resting on the bench.

• Bend your knees fully.

• Determine these positions and maintain throug]lout the exercise.

• Reach over the head and grasp the 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 without using your legs to get momentum,

and do not curl up onto your shoulder blades.

• Slowly reverse the action and return to the starting position without relaxing.

Muscles worked

Deep spinal and trunk muscles

Bench position

Rat

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 this

exercise.

• Move only as far as your muscles can take you. Try to eliminate uncontrolled

inonlentlun.

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 the

side.

• Move back to the starting position.

• V_fork one side to fatiglle and tllen do the opposite side.

Muscles worked

Obliques and rectus abdiminus

Bench position

Rat

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

• Lie back fiat on tile bench and place one hand behind the head

of the involved side.

• Place legs behind the roller pads for added support, as shown.

• Your back can start fiat against tile bench 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 filly

crunched.

• Slowly reverse the motion to tile starting position without relaxing

the abdominal nmscles.

Muscles worked

Abdominal area, including tile rectus abdominus, obliques and quadriceps

Bench position

Rat

Success tips

• Tighten your abs before you move.

• Allow exhalation up and inhalation

down, without exaggerating breathing.

• 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 your back against the bench.

• Bend your knees and hips to 90 degrees.

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

• Relax the neck.

ACTION

• Tighten your abs and slowly extend your hips and knees.

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

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

• Slowly reverse the action and return to the starting position without relaxing.

Muscles worked

Front deltoid, upper traps and triceps

Success tips

• Keep knees slightly bent.

• Keep abs tight and a good spinal alignment.

• Do not increase the arch in the lower back as you raise your arms. Keep

your spine steady.

Standing Shoulder Press

START

Shoulder Exercises

FINISH

START

• Grab tile dmnbbells and stand up straight.

• Keep your chest lifted, abs tight and a slig]lt arch in the lower

back.

• Raise the dumbbells to shoulder height, keeping your palms facing

forward.

• Upper arms should be 90 degrees away from your torso and your

elbows should be bent to 90 degrees, as shown.

ACTION

• Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

• Slowly return to the starting position, keeping tension on your front shoulder muscles through

the entire motion.

Muscles worked

Front 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 wider than shoulder width apart.

• Maintain an erect spinal alignment with tile chest lifted, abs tight and a slight curve in the

lower back.

ACTION

• Raise arms directly outward, then upward, to approximately shoulder height.

• Lift your hand and elbow at the same speed.

• Do turn or rotate your arms while raising them.

• Keep the side of your arm/elbow facing out/up throughout the

movement.

Seated OverheadPress

Shoulder Exercises

Muscles worked

Front 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

• Grab tile dumbbells and sit up straight.

• Keep your chest lifted, abs tight and a slig]lt arch in the lower

back.

• Raise the dumbbells the shoulder height, keeping your palms facing

forward.

• Upper arms should be 90 degrees away from your torso and your

elbows should be bent to 90 degrees as shown.

FINISH

ACTION

• Straighten your arms slowly over your head, focusing on moving your elbows up and inward toward your ears.

• Slowly return to the starting position, keeping tension on your front shoulder muscles through

the entire motion.

Muscles worked

Front deltoid

Success tips

• Keep knees slightly bent.

• Keep abs tight and a good spinal alignment.

• Do not increase the arch in the lower back as you raise your arms. Keep you

spine steady.

Front Raise

START FINISH

START

• Grab the dumbbells and stand uI) straight.

• Feet should be approximately shoulder width a part.

• Keep your chest lifted, abs tight and a slig]lt arch in the lower

back.

• Hold the dumbbells in front of you with your pahns facing back.

ACTION

• Keep the arms straight and the pahns facing down, move your arms forward and then upward to shoulder height.

• Slowly return to the starting position, keeping tension on your front shoulder muscles through

the entire motion.

Muscles worked

Back of tile middle deltoid, tile real" del- toid, posterior rotator cuff, trapezius and

rhomboids.

Success tips

• Keep your spine and hips stable and do

not allow your body to sway during the motion.

• For normal pulling exercises you

may choose to let the shoulder blades float forward and backward naturally. However, for more emphasis to the rear deltoid, keep the shoulder blades pinched together throughout the

nlovenlent.

• Keep your abs tight, chest lifted and maintain a slight arch in your lower

back.

Muscles worked

Upper trapezius

Success tips

• Do not bend tile neck backward or forward while raising the shoulders.

• Keep abs tig_lt and a good spinal alignment.

• Make sure both shoulders are raised evenly.

Rear Delt Row

Shoulder Exercises

START

FINISH

START

• Stand with your feet approximately shoulder width apart.

• Grab the dumbbells with your palms facing back.

• Bend forward at the knees and hips so that your arms will hang

slightly in front of your knees holding the dumbbells.

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

ACTION

• Allow your arms to bend as you move your elbows upward keeping a 60-80 degree angle between your arms and your

torso.

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

• Move till your elbows are slightly behind your shoulders, then slowly reverse the motion, keeping

tension on the rear shoulder nmscles during the entire motion.

Shrugs

START FINISH

START

• Grab tile dmnbbells and stand up straight.

• Feet should be approximately shoulder width a part.

• Keep your chest lifted, abs tight and a slig_lt arch in the lower

back.

• Hold the dumbbells naturally to your sides.

ACTION

Raise your shoulders toward tile back of your head, making sure your neck/head position does not

move.

Slowly return the shoulders to the starting position, keeping tension on your upper shoulder and neck nmscles through the entire motion without slouching or rounding

your upper spine.

SELECTTECHMENU PLAN

ForFemales

You may choose plan A, B, Cor D for each meal orsnack

BREAKFAST:300-335calories

A. 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:180-215calories

A. 1/2 serving of Champion Met Max (115)

1/2 cup of 1% milk (100)

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

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:180-215calories

A. 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:350-360calories

A. 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)

Frozen Microwave dinners of no more than 350 calories. You may choose from Healthy

Choice, Lean Cuisine or Michelina's Authentico, for example.

LUNCH:

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)

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):100-180calories

A. 1 Champion SnacBar (180)

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 350 calories. You may choose from Healthy

Choice, Lean Cuisine or Michelina's Authentico, 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 your

workout. 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 PLAN

ForMales

You may choose plan A, B, Cor D for each meal orsnack

BREAKFAST:455-490calories

A. 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:280-315calories

A. 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)

1 serving of medium-sized fruit (100)

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)

MORNINGSNACK:280-315calories

A. 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)

1 serving of mediuin-sized fruit (100)

LUNCH:

425-460calories

2 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)

1 serving of medium-sized fruit (100)

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

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

DINNER:425-460calories

A. 3 oz. of chicken, turkey or fish (150)

1 medium-sized baked potato or 1 cup of cooked rice (preferably brown) (200)

Side salad with 2 TBSP of low-fat dressing or

2 cups of broccoli (100)

Frozen Microwave dinners of no more than 350 calories. You may choose from Healthy

Choice, Lean Cuisine or Michelina's Authentico, for example.

1 slice of whole-grain bread (75)

C. 1 serving of Champion Metabolol II (260)

1 cup of 1% milk (200)

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):180-315calories

A. 1/2 serving of Champion Met Max (115)

1 cup of 1% milk (200)

B. 1 Champion SnacBar (180)

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

Frozen Microwave meal of no more than

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

for example.

1 slice of whole-grain bread (75)

CREATINE SUPPLEMENT: On weight-training days, please take one 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 2320

Off days: LOW 186,5 HIGH 2040

WARRANTY

LIMITED 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, improper maintenance, 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'incidental

or 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 limitations

and 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 or parts.

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

Bowflex

1400 NE 136th Ave

V;mcouver, _\?a_98684

Bowflex®SelectTech*MDumbbells Warranty RegistrationCard

liVd_1]:i f;1_iil iv_r;l I|vA_Ji I' Ih_!_II1lY;V6,11]| _lJff_' 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

Marital status: [] Married [] Single

Including yourself, total number of people living inyour 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 asa gift? [] Yes

Name of original purchaser: I

Original purchaser customer IDnumber:

[]No

Thanksfor filling outthis questionnaire. Youranswers are important to us. Pleasecheck here[] if you would prefer

notto obtain information on new and interesting opportunities from other exciting companies.

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

WHAT IS COVERED

Bowflex wm'rants to the original purchaser of the Bowf!ex that the

Bowflex is free from defects in m_aerials or workmanship, with the

exceptions stated below. This warranty is not transferable o1"applicable to

any 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 NOTCOVER

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

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

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

(such as floods or power surges).

• Damage due to normal wear and tear.

WHATWE WILL DO

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

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

less shipping and handling.

SERVICESUPPORT

Call to speak to a Bowflex Representative at 1 8010605 3369. You may need to return the defective part, _t yore' expense, to the address given to

you by a Bowflex Representative. Always include ml explanation of the problem. Adequate protective packaging of the defective parts or unit _md

cost 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 other rights which vary fi'om state to state.

m m m m m m m m m m m

Please fold overand tape before mailing

Please fold over and tape before mailing

m m m m m m m m m m m

Place

Stamp

Here

BOWFLEX

1400N.E.136thAve.

Vancouver,WA 98684

BOWFLEX

Bowflex

1400 NE 136th Ave

Vancouver, WA 98684

Box_41ex and Bowflex SelectTech are either registered

trademarks o1"trademarks of Nautilus, Inc.

Specifications subject to change.

Bowflex SELECTTECH Owner's Manual

Specifications and Main Features

Frequently Asked Questions

User Manual