SelectTech 220 Dumbells Owner’s Manual ™ Patent #6,422,979 Other USA and Foreign Patents Pending
IMPORTANT SAFETY INSTRUCTIONS Preface Congratulations on the your purchase of the Bowflex® SelectTech™ 220 dumbbell set. This innovative dumbbell is a versatile training tool that will help you reach your fitness goal. This product has been carefully engineered and manufactured to provide a wide array of weight options starting at 2.5 lbs and going all the way up to 20 lbs.
Getting to know your Bowflex® SelectTech™ 220 dumbbells The Bowflex® SelectTech™ 220 dumbbells are shipped fully assembled in one box. After carefully removing the dumbbells from the box, there are some initial steps that should be taken to familiarize you with the function of the product and to assure that all aspects of the dumbbells are performing according to their specifications. Perform these steps for each dumbbell. 1.
Understanding and testing the locking mechanism function The Bowflex® SelectTech™ 220 features a locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout. It is important that you fully understand the function of this mechanism and periodically test it to ensure it is properly functioning. Function The locking mechanism provides two key functions: 1.
WA R N I N G Do not intentionally engage the locking mechanism and attempt to lift the entire dumbbell via the grip. The dumbbell should only be lifted by using the lift handles molded into the base assembly. DANGER If the dumbbell locking mechanism fails to perform in accordance with the test procedure above, do the following things: 1. Discontinue use of the product immediately until proper service can be provided. 2. Contact your Bowflex® retailer or contact Nautilus, Inc.
provided by the SelectTech™ 220. The dumbbell weight has been set to 10 lbs on one side and 20 lbs on the other. The total weight of the dumbbell is therefore 15 lbs. This 15 lb dumbbell has the weight distributed such that there are 5 lbs on one side and 10 lbs on the other for a total of 15 lbs. With the dumbbell weight configured as defined above, the user should grip the dumbbell with 10 lbs on the thumb side of the hand and the 20 lbs on the little finger side of the hand.
Bowflex® SelectTech™ 220 maintenance: The Bowflex® SelectTech™ 220 is a very low maintenance product. However, there are steps that you should take to keep the product performing and looking its very best. 1. Should your SelectTech™ 220 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. Wipe dry with a separate rag. 2. The SelectTech™ 220 is internally lubricated and will not require further internal lubrication.
Troubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1. Make certain that both adjustment knobs are set directly to the number 2.5. 2. 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.
Bowflex® SelectTech™ 220 Dumbbell Stand (optional) This attractive stand features an ergonomic design to enhance the functionality of the SelectTech™ 220. • The V-shape “step-in” design allows the user to maintain proper upper body position while lifting or returning the dumbbells to the base. • The dumbbell handles are positioned in a natural orientation providing a comfortable and secure lifting position. • Large adjustable stabilizer feet assure maximum stability (optional).
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.
Workout 5 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps 30º Incline Chest Press Lateral Raise Overhead Triceps Extension Triceps Kickback Wide Row 60º Incline Curl Scott Curl Workout 6 Set #1 Weight Set #2 Set #3 Reps Wide Squat Calf Raise Ab Crunch Lying Trunk Rotation Workout 7 Set #1 Weight Set #2 Set #3 Reps 30º Incline Chest Press Lateral Raise Overhead Triceps Exten
Workout 10 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying Trunk Rotation Workout 11 Set #1 Weight Set #2 Set #3 Reps Flat Chest Press 60º Incline Press Lying Triceps Extension 60º Incline Triceps Extension Single Arm Row Standing Curl 60º Incline Curl Workout 12 Set #1 Weight Set #2 Set #3 Reps Stiff-Leg Dead L
Workout 15 Set #1 Weight Set #2 Reps Weight Reps Weight Reps Weight Reps Weight Set #3 Reps Weight Reps Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying Triceps Extension Overhead Triceps Extension Single Arm Row Rear Delt Row Standing Curl Scott Curl Workout 16 Set #1 Weight Set #2 Set #3 Reps Wide Squat Reverse Lunge Calf Raise Reverse Crunch Lying Trunk Rotation Workout 17 Set #1 Weight Set #2 Set #3 Reps Flat Fly Flat Chest Press Latera
Leg Exercises Wide Squats Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips: • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and repetition. START • Grab the dumbbell with both hands and stand with you feet slightly wider than shoulder width apart.
Leg Exercises Stationary Lunges Muscles worked START FINISH Quadriceps, 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 slight arch in the lower back during the movement. • Do only one side to fatigue, then switch to the other side.
Leg Exercises Reverse Lunge Muscles worked START FINISH Quadriceps, 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 slight arch in the lower back during the movement. • Do only one side to fatigue and then switch to the other side. START • Stand with your feet together.
Chest Exercises Flat Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Flat Success tips • Maintain a 60-90 degree angle between your upper arms and torso at the start of the motion, and a 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.
Chest Exercises Flat Chest Fly Muscles worked START FINISH Pectoralis major and deltoids Bench position Flat 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.
Chest Exercises Decline Chest Press Muscles worked START FINISH Pectoralis major, deltoids and triceps Bench position Declined Success tips • Maintain a 60-90 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.
Arm Exercises Standing Curls Muscles worked START FINISH 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. START • Hold the 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.
Arm Exercises Incline Bench Curls Muscles worked START FINISH Biceps and other elbow flexors Bench position Inclined to 45 degrees Success tips • Keep tension on 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 the dumbbells and sit on the inclined bench and place your feet flat on the floor directly under your knees.
Arm Exercises Overhead Triceps Extension Muscles Worked START FINISH 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 slightly bent and feet shoulder width apart.
Arm Exercises Lying Triceps Extension Muscles worked START FINISH Triceps Bench position Flat Success tips • Keep the 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. START • Lie back on the bench with your head supported on the bench.
Back Exercises Single Arm Row — Alternating Rows Muscles Worked START FINISH Latissimus Dorsi, teres minor, posterior deltoid and biceps Bench position Flat Success tips • Stabilize your body in position so the effort 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.
Back Exercises Dead Lifts Muscles worked START FINISH Glutes, adductors, hamstrings, quads, spinal erectors and traps Success tips • Keep knees pointed in the 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 through the middle of the arches/feet, not the toes or heels. START • Position your feet in line with the dumbbell about shoulder width apart.
Shoulder Exercises Standing Shoulder Press Muscles worked START FINISH 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. START • Grab the dumbbells and stand up straight. • Keep your chest lifted, abs tight and a slight arch in the lower back. • Raise the dumbbells to shoulder height, keeping your palms facing forward.
Shoulder Exercises Seated Overhead Press Muscles worked START FINISH Front deltoid, upper traps and triceps Success tips • Keep feet flat on the floor and directly under your knees. • 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. START • Grab the dumbbells and sit up straight. • Keep your chest lifted, abs tight and a slight arch in the lower back.
Shoulder Exercises Rear Delt Row Muscles worked START FINISH Back of the middle deltoid, the rear deltoid, 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 movement.
SELECTTECH ™ MENU PLAN For Females You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories 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) B. C. 1/2 serving of Champion Metabolol II® drink (130) 1 cup of 1% milk (200) 1 cup of Honey Nut Cheerios® cereal (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D.
SELECTTECH ™ MENU PLAN For Males You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories 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. C. B. 1 Champion SnacBar (180) 1 serving of medium-sized fruit (100) 1 serving of Champion Metabolol II® drink (260) 1 cup of 1% milk (200) C.
WARRANTY LIMITED WARRANTY FOR EXERCISE PRODUCTS All Bowflex branded exercise products manufactured by Nautilus, Inc. are warranted to the purchaser to be free from defects in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of purchase will be required. Any product sold or placed in an application not recommended by Nautilus, Inc. will void any warranty coverage set forth by Nautilus, Inc. warranty policies and procedures.
Bowflex® SelectTech 220 Warranty Registration Card ™ IMPORTANT! MAIL WITHIN 30 DAYS OF PURCHASE PLEASE PRINT CLEARLY – THANK YOU Mr. Mrs. Ms. Serial # Miss Customer ID from Invoice Name: Address: Apt. #: City: State: Phone number: ( ) - ZIP: EXT.
WHAT IS COVERED Nautilus, Inc. warrants to the original purchaser of the Bowflex® product that it is free from defects in materials or workmanship, with the exceptions stated below. This warranty is not transferable or applicable to any person other than the original purchaser and is only applicable for products sold and used in the United States or Canada. Tampering with the unit will void the warranty.
This manual is written and designed by industry professionals. If you have any questions regarding your Bowflex® SelectTech™ 220 dumbbells or any instructions found in this manual, please call Customer Service at 1-800-605-3369 for assistance. © 2005 Nautilus, Inc. All Rights Reserved. Nautilus, Inc. World Headquarters, 16400 S.E. Nautilus Drive, Vancouver, WA 98683 1-800-NAUTILUS SelectTech , Bowflex, and the Bowflex logo are either registered trademarks or trademarks of Nautilus, Inc.
