Bowflex SelectTech 220 Dumbells User Manual download pdf (Page 11)

Workout 1 Set #1 Set #2 Set #3

Weight Reps Weight Reps Weight Reps

Flat Chest Press

Overhead Press

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Standing Curl

Concentration Curls

Workout 2 Set #1 Set #2 Set #3

Weight Reps Weight Reps Weight Reps

Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise

Ab Crunch

Lying Trunk Rotation

Workout 3 Set #1 Set #2 Set #3

Weight Reps Weight Reps Weight Reps

Flat Chest Press Alternating

Overhead Press Alternating

Lying Triceps Extension

Overhead Triceps Extension

Single Arm Row

Standing Curl Alternating

Concentration Curls

Workout 4 Set #1 Set #2 Set #3

Weight Reps Weight Reps Weight Reps

Stationary Lunge

Stiff-Leg Dead Lift

Calf Raise Unilateral

Reverse Crunch

Lying Trunk Rotation

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)

1 2 ... 6 7 8 9 10 11 12 13 14 15 16 ... 35 36

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Bowflex SelectTech 220 Dumbells User Manual Page 11