SelectTech BF1090 - Fitness Equipment BOWFLEX - Free user manual and instructions

Product Type	Adjustable Dumbbell Set
Brand	Bowflex
Model	SelectTech 1090 (BD1090)
Weight Range	10 lbs to 90 lbs
Weight Increments	5 lbs (17 increments: 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90)
Dimensions (L x W x H)	17.5" x 9.5" x 10" (44.4 cm x 24.2 cm x 25.3 cm)
Assembled Unit Weight	98 lbs (44.5 kg)
Shipping Package Weight	105 lbs (47.6 kg)
Power Source	None (manual operation)
Adjustment Mechanism	Rotating knobs on both ends with detent clicks
Offset Weight Selection	Yes, allows different weight settings on each side for unbalanced training
Locking Mechanism	Patent-pending, prevents weight selection when handle is not in base, locks handle to base if not fully engaged
Handle Grip Material	Chrome handle (1090 model)
Base Design	Includes lift handles, serial number on bottom
Intended Use	Residential only
Maintenance	Clean with mild soap and damp cloth; use only food-grade silicone lubricant if needed; do not disassemble
Safety Precautions	Do not drop; inspect before each use; keep away from children; test locking mechanism monthly
Warranty Registration	www.bowflex.com/register or call 1-800-605-3369
Customer Service	North America: 1-800-605-3369, [e-mail]; Outside US: +01-360-859-5180
Included Accessories	Dumbbell set with base; optional stand (BDS1642) sold separately
Exercise Guide	Includes 6-week challenge program and over 30 exercises for legs, chest, arms, back, abs, shoulders

Frequently Asked Questions - SelectTech BF1090 BOWFLEX

How do I adjust the weight on the Bowflex SelectTech 1090 dumbbells?

Rotate both adjustment knobs (one on each end) to the desired weight number. You should hear a click at each increment. Make sure both knobs are set to the same number for balanced weight, or different numbers for offset weight.

What is offset weight selection and how do I use it?

Offset weight selection allows you to set different weights on each side of the dumbbell. For example, set one knob to 20 lbs and the other to 30 lbs for a total of 25 lbs with a 5 lb offset. This targets forearm muscles involved in wrist rotation. Always return the dumbbell to the base in the same orientation when using offset weights.

How does the locking mechanism work?

The locking mechanism prevents the adjustment knobs from rotating when the handle is lifted out of the base, ensuring weight plates stay engaged. It also locks the handle to the base if a knob is not fully selected (e.g., between clicks). To test: set both knobs to 10, remove handle—knobs should not turn. For incomplete selection, the handle should not lift easily from the base.

How should I clean and maintain the dumbbells?

Wipe with a rag lightly dampened with warm water and mild soap, then dry. Do not use solvents or bleach. If lubrication is needed, use only food-grade silicone lubricant. Do not attempt to disassemble the handle or base; contact customer service for repairs.

What safety precautions should I follow?

Always inspect the dumbbells before use. Do not drop them; dropping can cause weight plates to disengage. Keep children away. Do not lean on the handles or use them as push-up supports. Test the locking mechanism monthly. If any part is damaged, stop use and contact Nautilus customer service.

How do I register my warranty?

Go to www.bowflex.com/register or call 1-800-605-3369. You will need the serial number (found on the bottom of each dumbbell base) and proof of purchase.

What should I do if the handle does not fully insert into the base?

First, ensure both adjustment knobs are set to 10 if no plates are selected. If plates are selected, check if you used offset weights and returned the handle in the correct orientation. Also verify that unselected plates are in their correct slots and not blocking insertion. Clean any debris from the base.

Can I use these dumbbells with a workout bench?

Yes, the dumbbells are designed for a wide range of exercises including bench presses, rows, and curls. An optional exercise bench and mat are available separately. The manual includes exercises for flat, incline, and decline bench positions.

How do I store the dumbbells when not in use?

Always return the dumbbell handle to the base with both adjustment knobs set to 10 (or the same weight if plates are selected). Store in a dry place away from children. An optional stand (BDS1642) is available for convenient storage.

Where is the serial number located?

The serial number is printed on a label on the bottom of each dumbbell base. Record it in the owner's manual for warranty purposes.

USER MANUAL SelectTech BF1090 BOWFLEX

Black dumbbell holders with red buttons, shown from two different angles (no text or symbols visible)

BOWFLEX

SelectTech

1090 DUMBBELLS

Owner's Manual

Model: BD1090

Preface

Congratulations on the your purchase of the Bowflex® SelectTech® 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 10 lbs and going all the way up to 90 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® dumbbell.

To validate warranty support, keep the original proof of purchase and record the following information:

Serial Number ____ Serial Number ____

Date of Purchase ____

To register your product warranty, go to: www.bowflex.com/register

or call 1 (800) 605–3369.

If you have questions or problems with your product, please call 1 [phone].

Table of Contents

Important Safety Instructions.... 1

Safety Warning Labels and Serial Number 2

Product Specifications.... 2

SelectTech® Operation 3

Getting to know your Bowflex ^®

SelectTech® Dumbbells 3

Understanding and testing locking mechanism function 4

Function 4

Purpose 4

Testing proper locking mechanism function 4

Offset weight selection 5

Example of offset weight selection 5

Weight setting charts 6

Maintenance 7

Dumbbell stand.... 8

Troubleshooting guide 9

SelectTech® 6 week Challenge .... 10

SelectTech® Menu Plan 14

Leg Exercises 17

Wide squats 17

Calf raises 17

Stationary lunges 18

Stiff-leg dead lift 18

Reverse lunge 19

Chest Exercises 20

Flat chest press 20

Incline chest press 20

Flat chest fly 21

Incline chest fly 21

Decline chest fly 22

Arm Exercises 23

Standing curls 23

Concentration curls 23

Incline bench curls 24

Scott curls - standing concentration curls 24

Overhead triceps extension 25

Triceps kickback 25

Lying triceps extension 26

Hammer curls 26

Back Exercises 27

Single arm row - alternating rows 27

Wide rows 27

Dead lifts 28

Abdominal Exercises 29

Ab crunch 29

Reverse crunch 29

Lying trunk rotation 30

Twisting side crunch 30

Lying leg raise 31

Shoulder Exercises 32

Standing shoulder press 32

Lateral raise 32

Seated overhead press 33

Front raise 33

Rear delt row 34

Shrugs 34

Muscle Chart 35

This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury.

Before using this equipment, obey the following warnings:

Read and understand the complete Owner's Manual. Keep Owner's Manual for future reference. Read and understand all Warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus® Customer Service for replacement stickers.

dangerous to children.

chest, become short of breath, or feel faint. Contact your doctor before using the machine again.

this manual.

parties.

injury can occur.

perform a push up. Damage to the product and possible personal injury can occur.

by the customer. Contact Nautilus ^® Customer Service for repair information.

directly on the floor for best support.

Nautilus, Inc., (800) NAUTILUS / [phone], www.NautilusInc.com - Customer Service: North America [phone], [e-mail] | outside U.S. +01-360-859-5180, [e-mail] | Printed in China | © 2006 Nautilus, Inc., All rights reserved.™ and ® indicate a trademark or registered trademark. Nautilus, Inc. (www.NautilusInc.com) trademarks include NAUTILUS®, BOWFLEX®, SCHWINN® and UNIVERSAL® and respective logos. Other trademarks are the property of their respective owners.

Safety Warning Labels and Serial Number

Record serial number in the Serial Number field at the beginning of this manual.

Note: Each dumbbell base has a unique serial number.

A WARNING

Do not allow Children to use this product. Inspect product before use. Do not use if any parts are in need of repair. Use Caution when using this equipment. Injury or death is possible if Caution is not used. Read and understand the Owners Manual prior to use. Replace this or other CAUTION, WARNING, or DANGER Labels if they become damaged or illegible or removed. This product is for Residential use only.

Product Specifications

DIMENSIONS:

17.5" L x 9.5" W x 10" H

(44.4 cm x 24.2 cm x 25.3 cm)

ASSEMBLED UNIT WEIGHT:

98 lbs (44.5 kg)

SHIPPING PACKAGE WEIGHT:

105 lbs (47.6 kg)

Technical line drawing of a mechanical component with symmetrical arms and central hub (no text or symbols)

Getting to know your Bowflex SelectTech® 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 the function of the product and to assure that all aspects of the dumbbell are performing according their specifications.

Do not drop the dumbbell. Dropping the dumbbell will damage the weight plates and/or the locking mechanism, and can cause the weight plates to disengage (drop) from the handle without warning. This can cause serious injury, and will void the warranty.

1. After removing the dumbbell from its protective packaging, push down slightly on the handle assembly to make sure it is fully depressed into the base.

2. Rotate each adjustment knob several full rotations to make sure it is turning freely—do this in both directions. Make sure there is a click at each weight increment of the adjustment knob. This click will help you locate the proper alignment to select a given weight increment.

3. You will notice that there are weight increments from 10 to 90 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 outward edge of the Bowflex® nameplate (Fig.1).

Close-up of a black industrial device with multiple cylindrical components and a central control knob (no visible text or symbols)

Figure 1

1. After confirming the proper rotational function of the adjustment knob, turn each adjustment so that the number 10 is aligned with the arrow in the Bowflex® nameplate.

2. With both adjustment knobs set to 10, pull the handle straight up from the dumbbell. This will remove just the handle from the base, leaving all of the weight plates standing in the base (Fig. 2.). The handle without plates represents the starting weight of 10 lbs.

Mechanical lifting device with three cylindrical components mounted on a base (no visible text or symbols)

Figure 2

552 model demonstrated. 1090 model has chrome handles.

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

2. 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.

NOTICE: When you remove the dumbbell from the base or return it to the base, use a vertical motion, perpendicular to the base. Do not tilt the dumbbell or move it laterally (parallel to the base) until it is fully clear of the unselected weight plates.

Do not lean on the dumbbell handles or use them to support your body weight, such as using them as a base to perform a push up. Doing so will damage the weight plates and/or the locking mechanisms, and can cause the weight plates to disengage (drop) from the handle without warning. This can cause serious injury, and will void the warranty.

Inspect the dumbbells prior to each use. Do not use a dumbbell with worn or damaged parts. Contact Nautilus Customer Service for repair information.

Weight will increment in the following 17 steps:

1090 Dumbbell WeightSelection Increments
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90

Understanding and testing the locking mechanism function

The Bowflex® SelectTech® Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during the workout.

Fully understand the function of this mechanism and do tests of the mechanism regularly to make sure it operates correctly.

Function

The locking mechanism provides two key functions:

1. The mechanism will only allow the adjustment knobs to be rotated when the dumbbell handle is completely inserted and engaging the dumbbell base.
2. The mechanism is designed to lock the dumbbell handle to the base if either adjustment knob is not fully engaging the selected weight plates.

Purpose

The 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

1. With the dumbbell handle set in the dumbbell base, turn both adjustment knobs to the number 10. 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.

Close-up of a black industrial turbine or engine component with no visible text or symbols

1. You should be able to withdraw the handle from the base leaving all the weight plates behind.

2. 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 too much force to try to turn the locked adjustment knob. Too much force can damage the locking mechanism.

Close-up of a black mechanical component with a strap labeled 'RUMFLES' (no visible text or symbols on the component itself)

1. After confirming the proper function of the locking mechanism as described above, return and fully insert the dumbbell handle back into the base assembly.
2. With the handle back in the base, turn the adjustment knob on one side to a position that is in-between the 10 and 15 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).
3. 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.
4. Return the improperly selected adjustment knob to a full and proper weight selection and assure that the dumbbell handle can once again be removed.
5. Repeat this test for all adjustment knobs.
6. Assure the entire dumbbell handle assembly is properly tightened. Do this by setting the adjustment knobs to 10 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.
7. You have now tested the function of the locking mechanism. We suggest you repeat this test periodically (once a month) to confirm the proper function of the locking mechanism.

Do not engage the locking mechanism and use the handle to try to lift the dumbbell and base together. To lift the dumbbell and base together, engage the locking mechanism and use the lift handles molded into the base assembly.

If the dumbbell locking mechanism operates unsatisfactorily in the test procedure above, do the following:

1. Stop use of the product immediately until approved service is available.

2. Contact Nautilus, Inc. directly by phone at 1-800-NAUTILUS (628-8458) for service.

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 the 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 the most common form of weight selection and will be used in the vast majority of workouts, the Bowflex® SelectTech® Dumbbell 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 it was 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 activities 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 different 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 strengthening 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.

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 25 lbs. This 25-lb dumbbell has the weight distributed such that there are 10 lbs on one side and 15 lbs. on the other for a total of 25 lbs.

Side 1 Side 2 Total dumbbell	weight
Weight settings selected 20lbs	30 lbs 25 lbs
Weight Difference		10 lbs
Weight Distribution	10 lbs	15 lbs 25 lbs
Weight offset		+ 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 the biceps curl with a neutral wrist and forearm position (palm facing leg). As the curl progresses from the start to finish position, the wrist should be rotated progressively outward (palm up). During this curl the user will be lifting the weight of the dumbbell (25 lbs) with the biceps but also lifting the offset weight of 5 lbs with wrist rotation (supination). Unlike a conventional dumbbell that is balanced end to end, this offset weight will require more muscle activation and therefore develop the forearm and wrist.

Below you will find some helpful charts that will provide the total dumbbell weight for various combinations of weight settings.

Person holding dumbbells in a gym (no visible text or symbols)

This is just one example of the offset weight settings you may use. The weight combinations and totals are quite extensive given the adjustment options of the SelectTech Dumbbell.

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 + 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 generally necessary to offset the weight more than 20 lbs.

Difference Offset
5 lbs + 2.5 lbs
10 lbs + 5 lbs
15 lbs + 7.5 lbs
20 lbs + 10 lbs
25 lbs + 12.5 lbs
30 lbs + 15 lbs
35 lbs + 17.5 lbs
40 lbs + 20 lbs

Bowflex® SelectTech® Dumbbell Maintenance

The Bowflex ^® SelectTech ^® Dumbbell 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® 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. Wipe dry with a separate rag.

2. 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 the weight plates and/or selection discs, use only a silicon lubricant, preferably "food grade".

Do not use any solvents, harsh detergents, chemicals or bleach on this product – doing so may damage the materials, resulting in degradation of the product's performance or strength.

Do not attempt to disassemble the dumbbell handle or base assembly. These items are not designed to be user serviced. Doing so will void the manufacturer's warranty. Contact your Bowflex® retailer or Nautilus, Inc. directly for service.

Bowflex® SelectTech® 2-in-1 Dumbbell Stand (optional) - Model BDS1642

This attractive stand features an ergonomic design to enhance the functionality of the SelectTech ^® Dumbbell.

dumbbells to the base.

3D rendered mechanical assembly with articulated limbs and mounting brackets (no text or symbols visible)

Optional exercise bench and mat are available separately.

Check out the selection of products available at www.bowflexselecttech.com

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 10.
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 10 and the other is set to 15). If this is the case, you must replace the dumbbell in the base with the same orientation in which was withdrawn. This is to allow the plates to settle back into the correct and vacant openings in the base.2. Verify that the plates not selected (those plates remaining in the 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.
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 forced into the base assembly backwards with the “support tongue” facing the grip of the dumbbell handle. All weight plates must have the locking tab 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.

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)

Workout 1 Set #1 Set #2 Set #3Weight 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 #3Weight 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 #3Weight 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 #3Weight Reps Weight Reps Weight Reps
Stationary Lunge
Stiff-Leg Dead Lift
Calf Raise Unilateral
Reverse Crunch
Lying Trunk Rotation
Workout 5 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 6 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation
Workout 7 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
30d Incline Chest Press
Lateral Raise
Overhead Triceps Extension
Triceps Kickback
Wide Row
60d Incline Curl
Scott Curl
Workout 8 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 9 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Flat Chest Press
60d Incline Press
Overhead Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
Workout 10 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 11 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Flat Chest Press
60d Incline Press
Lying Triceps Extension
60d Incline Triceps Extension
Single Arm Row
Standing Curl
60d Incline Curl
Workout 12 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 13 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Flat Fly
Flat Chest Press
Seated Overhead Press Bilateral
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Wide Row
Standing Curl
Scott Curl
Workout 14 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 15 Set #1 Set #2 Set #3Weight 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 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Wide Squat
Reverse Lunge
Calf Raise
Reverse Crunch
Lying Trunk Rotation
Workout 17 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Flat Fly
Flat Chest Press
Lateral Raise
Lying Triceps Extension
Overhead Triceps Extension
Single Arm Row
Rear Delt Row
Standing Curl
Scott Curl
Workout 18 Set #1 Set #2 Set #3Weight Reps Weight Reps Weight Reps
Stiff-Leg Dead Lift
Wide Squat
Calf Raise
Ab Crunch
Lying Trunk Rotation

SELECT TECH 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. 1/2 serving of Champion Metabolol II ^ (130) 1 cup of 1% milk (200)

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

D. 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)

MORNING SNACK: 180-215 calories

A. 1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)
B. 1 Champion SnacBar (180)
C. 1 cup of 1% low-fat cottage cheese (180)
D. 6 oz. of Yoplait ^® 99% fat free yogurt (180)

LUNCH: 350-380 calories

A. 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 medium-sized fruit (100)

B. 3 oz. of boneless, skinless chicken breast (150)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)

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

D. Frozen Microwave meal of no more than 350 calories. You may choose from Healthy Choice ^® , Lean Cuisine ^® or Michelina's ^® Authentico, for example.

AFTERNOON SNACK: 180-215 calories

A. 1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)
B. 2 servings of medium-sized fruit (200)
C. 1 cup of 1% low-fat cottage cheese (180)
D. 6 oz. of Yoplait ^® 99% fat free yogurt (180)

DINNER: 350-360 calories

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)
B. Frozen Microwave dinners of no more than 350 calories. You may choose from Healthy Choice ^® , Lean Cuisine ^® or Michelina's ^® Authentico, for example.
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 sautéed with ground turkey (80)

EVENING SNACK (optional): 100-180 calories

A. 1 Champion SnacBar (180)

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

CHAMPION CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE CALORIES...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 caffeine 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

Workout days: LOW 1640 HIGH 1785

Off days: LOW 1360 HIGH 1505

SELECT TECH 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. 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)

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: 280-315 calories

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)

LUNCH: 425-460 calories

A. 2 slices of whole-grain bread (150) 3 oz. of turkey, ham, chicken or tuna fish (150) 1 TBSP of light mayonnaise (50) (lettuce, tomato, onion and pickles optional) 1 serving of medium-sized fruit (100)

B. 3 oz. of boneless, skinless chicken breast (150) 1 cup of cooked rice (preferably brown) (200) 1 cup of broccoli (80)

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

D. 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)

AFTERNOON SNACK: 280-315 calories

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)

DINNER: 425-460 calories

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)

B. 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)

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 sautéed with ground turkey (80)

EVENING SNACK (optional): 180-315 calories

A. 1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)

B. 1 Champion SnacBar (180)

CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE CALORIES...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 caffeine 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

Workout days: LOW 2145 HIGH 2320 Off days: LOW 1865 HIGH 2040

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Wide Squats

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips:

direction as the toes.

trunk.

stabilization issues on every part of each repetition.

START

Side profile of a man performing a dumbbell exercise (no text or symbols visible)

FINISH

START ACTION

and stand with your feet slightly wider than shoulder width apart.

outward, so that your feet and knees are lined up pointing outward.

chest, tightening your abs, and maintaining a slight arch in your lower back.

sticking the hips back as the knees start to bend.

flat as the hips continue to move backward.

90 degrees at the knees, unless otherwise determined.

of the squat.

Calf Raises

Muscles worked

Gastrocnemius and soleus

Success tips

during the exercise.

your balance, on the balls of your feet.

START

Side view of a person standing on a bench with dumbbells, holding a flat bar (no text or symbols visible)

FINISH

Side view of a person standing on a bench using a flat barbell machine (no text or symbols visible)

START ACTION

width apart, feet facing straight forward.

with your palms facing in.

a slight curve in your lower back.

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

keeping tension on the calf muscles.

Stationary Lunges

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips

lunge down, your front foot is directly under your knee and your back leg lines up under your hip.

slight arch in the lower back during the movement.

the other side.

START

Side profile of a man performing a dumbbell exercise (no text or symbols visible)

START ACTION

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.

with your palms facing inward.

slight arch in the lower back.

FINISH

Person performing a lunge exercise with dumbbells (no text or symbols visible)

both knees, simultaneously keeping the front knee in line with the toes.

back knee is going to touch the floor.

up to the starting position.

Stiff-leg Dead Lift

Muscles worked

Hamstrings, glutes and spinal erectors

Success tips

vertical to leaning forward at the hips without rounding your spine during any part of the movement.

and do not allow your spine to round at any time during the movement.

START

START ACTION

shoulder width apart

of your thighs with your palms facing back.

the knees.

very slight arch in your lower back.

FINISH

Person performing a dumbbell exercise (no text or symbols visible)

slowly bend forward at the hips moving your butt backward.

get taut and before your back begins to round.

hamstrings to pull you back up to the starting position.

Reverse Lunge

Muscles worked

Quadriceps, glutes, hamstrings and adductors

Success tips

lunge back, your front foot is directly under your knee and your back leg lines up under your hip.

slight arch in the lower back during the movement.

switch to the other side.

START

Side profile of a man standing with dumbbells, no text or symbols visible

FINISH

Man performing a kneeling exercise with dumbbells (no text or symbols visible)

START ACTION

with your palms facing inward.

a slight arch in the lower back.

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

90 degree angle.

can, without allowing any movement at the waist, knee or lower back.

Flat Chest Press

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Flat

Success tips

your upper arms and torso at the start of the motion, and a 90 degree angle from your torso at the top.

positioned flat on the floor directly under your knees.

shoulders when you are lowering the dumbbells.

and maintain good spinal alignment.

START

Person performing a dumbbell exercise on a mat (no text or symbols visible)

FINISH

Person performing a dumbbell lift exercise on a bench using a flat mat (no text or symbols visible)

START ACTION

the bench.

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

the dumbbell, over your wrists and elbows.

blades together and maintain a comfortable arch in your lower back.

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

tension on the chest.

keeping your wrists steady and your movements slow and controlled.

Incline Chest Press

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Inclined to 45 degrees

Success tips

your upper arms and torso at the start of the motion and slightly more than 90 degrees from your torso at the top.

positioned flat on the floor directly under your knees.

shoulders when you are lowering the dumbbells.

and maintain good spinal alignment.

dumbbell over your wrists and elbows.

START

Person performing a dumbbell exercise on a gym mat (no text or symbols visible)

Person performing a dumbbell exercise on a gym mat (no text or symbols visible)

START ACTION

the bench.

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

shoulder blades together and maintain a comfortable arch in your lower back.

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

tension on the chest.

keeping your wrists steady and your movements slow and controlled.

Flat Chest Fly

Muscles worked

Pectoralis major and deltoids

Bench position

Flat

Success tips

your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top.

positioned flat on the floor directly under your knees.

shoulders when you are lowering the dumbbells.

and maintain good spinal alignment.

START

Person performing a dumbbell exercise on a mat, no text or symbols visible

FINISH

Person performing a dumbbell exercise on a bench using a flatbed barbell (no text or symbols visible)

START ACTION

the bench.

your torso so that your elbows and palms are pointing upward.

and stabilize your wrist in a neutral position.

shoulder blades together and maintain a comfortable arch in your lower back.

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

throughout the movement.

keeping your wrists steady and your movement slow and controlled.

Incline Chest Fly

Muscles worked

Pectoralis major and deltoid

Bench position

Inclined 45 degrees

Success tips

your upper arms and torso at the start of the motion, and slightly more than 90 degrees from your torso at the top.

positioned flat on the floor directly under your knees.

shoulders when you are lowering the dumbbells.

and maintain good spinal alignment.

START

Person performing a sit-up exercise on a mat, lifting dumbbells (no text or symbols visible)

Person performing a dumbbell exercise on a stationary table (no text or symbols visible)

START ACTION

the bench.

your torso so that your elbows and palms are pointing upward.

and stabilize your wrist in a neutral position.

blades together, and maintain a comfortable arch in your lower back.

then upward, keeping your arms stable at the elbow. Move the dumbbells toward each other directly over the center of your upper chest.

throughout the movement.

Decline Chest Press

Muscles worked

Pectoralis major, deltoids and triceps

Bench position

Declined

Success tips

your upper arms and torso at the start of the motion, and 90 degree angle from your torso at the top.

positioned flat on the floor directly under your knees.

shoulders when you are lowering the dumbbells.

and maintain good spinal alignment.

dumbbell over your wrists and elbows.

START

Person performing bench press exercise on a mat (no text or symbols visible)

FINISH

Person performing bench press exercise on a mat with dumbbells (no text or symbols visible)

START ACTION

the bench.

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

shoulder blades together and maintain a comfortable arch in your lower back.

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

tension on the chest.

keeping your wrists steady and your movements slow and controlled.

Standing Curls

Muscles worked

Biceps and other elbow flexors

Success tips

maintain a very slight arch in your lower back.

START

Side profile of a muscular man holding dumbbells (no text or symbols visible)

FINISH

Person performing a dumbbell exercise, no text or symbols visible

START ACTION

facing forward.

sides, lift your chest, tighten your abdominals, and maintain a very slight arch in your lower back.

upward, and then toward your shoulders while keeping your elbows at your sides and your upper arms completely still.

by performing the same arcing motion.

Concentration Curls

Muscles worked

Biceps and other elbow flexors

Bench position

Flat

Success tips

the elbow.

tight, and maintain a very slight arch in your lower back.

START

Person performing a seated exercise on a mat, no visible text or symbols

FINISH

Person performing a bench press exercise on a mat (no text or symbols visible)

START ACTION

your feet flat on the floor slightly wider than shoulder width.

of your upper arm against the inside of your leg just above the knee.

be slightly bent, maintaining tension on the biceps.

arm, keeping your upper arm and shoulder blade completely still.

without relaxing the biceps.

Incline Bench Curls

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 45 degrees

Success tips

the movement. Don't allow the arm to go to full extension.

and maintain a very slight arch in your lower back.

START

Person performing a seated exercise on a gym bench using a leg presser machine (no text or symbols visible)

FINISH

Person performing a sit-up exercise using a bench presser machine (no text or symbols visible)

START ACTION

inclined bench and place your feet flat on the floor directly under your knees.

at the elbow maintaining tension on the biceps.

with the chest lifted and the abs tight.

arm, keeping your upper arm and shoulder blade completely still.

without relaxing the biceps.

Scott Curls — Standing Concentration Curls

Muscles worked

Biceps and other elbow flexors

Bench position

Inclined to 60 degrees

Success tips

the elbow.

tight, and maintain a very slight arch in your lower back.

movement slightly before your arm is straight up.

width.

START

Person performing a bench press exercise on a mat (no text or symbols visible)

FINISH

Person performing a bench press exercise on a mat, no visible text or symbols

START ACTION

of your upper arm against the upper portion of the bench pad.

be slightly bent, maintaining tension on the biceps.

bench and the upper arm.

arm, keeping your upper arm and shoulder blade completely still.

without relaxing the biceps.

Overhead Triceps Extension

Muscles Worked

Triceps

Success tips

approximately shoulder width apart.

together, and a very slight arch in your lower back.

motionless and your wrists straight.

using a controlled motion.

START

FINISH

START ACTION

and feet shoulder width apart.

edge of one side of the dumbbell weights.

with an approximate 90 bend at the elbow.

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

completely straight, and then reverse the motion, slowing returning to the starting position, keeping tension on the muscle.

Triceps Kickback

Muscles Worked

Triceps

Bench position

Flat

Success tips

straight throughout the entire motion.

exercise and control the motion.

START

Man performing bench press exercise on a mat (no text or symbols visible)

FINISH

Person performing a dumbbell exercise on a bench using a flat presser machine (no text or symbols visible)

START ACTION

bend forward at the hips, and place one hand on the bench.

bench and hold the dumbbell with the other with your palm facing in.

upper arm to your side, parallel to the ground.

your upper arm completely still.

slowly return to the starting position.

Lying Triceps Extension

Muscles worked

Triceps

Bench position

Flat

Success tips

exercise and control the motion all the way down.

on the floor directly under your knees.

START

Person performing a sit-up exercise on a bench using a resistance band machine (no text or symbols visible)

FINISH

Person performing a dumbbell press exercise on a bench (no text or symbols visible)

START ACTION

head supported on the bench.

upper arm up to a position that your elbow is facing upward and your hands holding the dumbbells are just over your forehead.

shoulder blades together.

lower back.

while moving the hands in an arcing motion upward.

locking out the elbows. Do not lock out the elbows.

back to the starting position.

Hammer Curls

Muscles worked

Biceps, brachioradialis and brachialis

Success tips

your wrists straight throughout the entire exercise.

slight arch in the low back.

START

Side profile of a muscular man holding dumbbells (no text or symbols visible)

FINISH

Person performing a dumbbell exercise (no text or symbols visible)

START ACTION

apart and knees slightly bent.

facing inward toward each other.

upward, then in toward the shoulder, keeping the upper arm completely motionless.

rotating the lower arm.

position.

Single Arm Row — Alternating Rows

Muscles Worked

Latissimus Dorsi, teres minor, postier deltoid and biceps

Bench position

Flat

Success tips

effort is focused on your lat as you lead the movement with extending your elbow upward.

your wrist and elbow when doing the movement.

slight arch in your lower back.

Keep the shoulder at equal height during the movement.

START

Person performing a bench press exercise on a mat (no text or symbols visible)

FINISH

Person performing a dumbbell press exercise on a mat (no text or symbols visible)

START ACTION

place the other foot on the floor directly under your hip.

slightly in front of you in a position that allows you to stabilize your upper body.

to hang straight down, while maintaining control of your back and shoulder.

your palm facing the bench.

your shoulder blades back, while simultaneously moving your elbow backward, then upward.

slightly above the height of your trunk while keeping the forearm lined up under the elbow.

lower the arm back to the starting position letting the shoulder blade slide forward without slouching.

Wide Rows

Muscles worked

Rear deltoid, rear portion of the middle deltoid, postier rotator cuff, upper lats and teres minor

Success tips

width position.

slight arch in the lower back.

keeping the upper body in alignment.

direction of the dumbbells.

START

Man performing a dumbbell exercise (no text or symbols visible)

FINISH

Person performing a dumbbell exercise (no text or symbols visible)

START ACTION

dumbbells, lean forward at the hip allowing the arms to extend directly in line with the resistance.

palms are facing behind you.

go, move your elbows outward and backward keeping a 70-90 degree angle between your upper arms and your torso.

behind your shoulders, then slowly reverse the action keeping the rear shoulder muscles tightened during the entire motion.

Dead Lifts

Muscles worked

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

Success tips

as the feet.

and stabilization issues on every part of each repetition.

arches/feet, not the toes or heels.

START

Side profile of a man standing with dumbbells, no text or symbols visible

FINISH

START ACTION

dumbbell about shoulder width apart.

and direct the thighs to the same outward angle as the feet.

facing backward.

by sticking the hips out as the knees start to bend.

the hips continue to move backward.

90-degree bend at the knees, unless otherwise determined.

keeping the chest lifted while moving the hips forward and extending the knee.

Ab Crunch

Muscles worked

Rectus abdominus and obliques

Bench position

Flat

START

Person performing a sit-up exercise on a gym mat (no text or symbols visible)

FINISH

Person performing a sit-up exercise on a gym bench using a barbell (no text or symbols visible)

Success tips

should follow the rib motion, rather than lead it.

without exaggerating breathing.

START ACTION

shown.

dumbbell over your upper chest.

pads, as shown, for added support, with your feet flat on the floor.

in a normal arch.

torso, slowly moving your lower ribs toward your hips.

moving the hips and neck.

contact with the bench when fully crunched.

to the start position keeping tension on the abs throughout the movement.

Reverse Crunch

Muscles worked

Abdominal area, including the rectus abdominus and the obliques

Bench position

Flat

START

Person performing a leg exercise on a stationary table using a leg presser machine (no text or symbols visible)

FINISH

Person performing a leg raise exercise on a bench (no text or symbols visible)

Success tips

without exaggerating breathing.

possible.

determines the degree of difficulty.

Performing the exercise with less bend (so that your knees are farther from your chest) increases the difficulty.

your legs near the abs.

START ACTION

resting on the bench.

and maintain throughout the exercise.

bench with each hand.

hips toward your rib cage.

using your legs to get momentum, and do not curl up onto your shoulder blades.

to the starting position without relaxing.

Lying Trunk Rotation

Muscles worked

Deep spinal and trunk muscles

Bench position

Flat

Success tips

become high risk if done incorrectly.

a good spinal alignment with a very slight arch in the lower back.

better, especially in this exercise.

take you. Try to eliminate uncontrolled momentum.

START

Person performing a leg raise exercise on a gym bench (no text or symbols visible)

START ACTION

approximately 90 degrees.

a slight arch in your low back.

FINISH

Person performing a leg raise exercise on a fitness bench (no text or symbols visible)

and slowly rotate your legs and hips to one side.

careful not to let your legs and hips rotate uncontrolled to the side.

the opposite side.

Twisting Side Crunch

Muscles worked

Obliques and rectus abdominus

Bench position

Flat

Success tips

rib cage. Maintain normal neck posture.

your hips or neck.

START

Person performing a horizontal exercise on a bench using a leg presser (no text or symbols visible)

START ACTION

one hand behind the head of the involved side.

added support, as shown.

bench or in a normal arch.

FINISH

Person performing a sit-up exercise on a bench using a resistance band machine (no text or symbols visible)

diagonal direction, slowly moving your ribs to the opposite hip.

contact with the bench when fully crunched.

starting position without relaxing the abdominal muscles.

Lying Leg Raise

Muscles worked

Abdominal area, including the rectus abdominus, obliques and quadriceps

Bench position

Flat

Success tips

without exaggerating breathing.

possible.

START

Person performing a leg raise exercise on a gym bench (no text or symbols visible)

FINISH

Person performing a leg exercise on a stationary bar (no text or symbols visible)

START ACTION

resting on the bench.

back against the bench.

degrees.

bench with each hand.

your hips and knees.

keeping them parallel to the floor.

bench for the entire movement.

to the starting position without relaxing.

Standing Shoulder Press

Muscles worked

Front deltoid, upper traps and triceps

Success tips

alignment.

back as you raise your arms. Keep your spine steady.

START

Person performing a dumbbell exercise (no text or symbols visible)

FINISH

Person performing a dumbbell lift exercise (no text or symbols visible)

START ACTION

straight.

a slight arch in the lower back.

height, keeping your palms facing forward.

away from your torso and your elbows should be bent to 90 degrees, as shown.

your head, focusing on moving your elbows up and inward toward your ears.

keeping tension on your front shoulder muscles through the entire motion.

Lateral Raise

Muscles worked

Front and middle deltoids

Success tips

the trunk during the motion.

START

FINISH

Person performing a dumbbell exercise with arms raised (no text or symbols visible)

START ACTION

facing each other.

than shoulder width apart.

with the chest lifted, abs tight and a slight curve in the lower back.

upward, to approximately shoulder height.

speed.

raising them.

facing out/up throughout the movement.

Seated Overhead Press

Muscles worked

Front deltoid, upper traps and triceps

Success tips

under your knees.

alignment.

back as you raise your arms. Keep you spine steady.

START

Person performing a bench press exercise on a mat (no text or symbols visible)

Person performing a bench press exercise on a mat, lifting dumbbells (no text or symbols visible)

START ACTION

straight.

a slight arch in the lower back.

height, keeping your palms facing forward.

away from your torso and your elbows should be bent to 90 degrees as shown.

your head, focusing on moving your elbows up and inward toward your ears.

keeping tension on your front shoulder muscles through the entire motion.

Front Raise

Muscles worked

Front deltoid

Success tips

alignment.

back as you raise your arms. Keep you spine steady.

START

FINISH

Person performing a dumbbell exercise (no text or symbols visible)

START ACTION

straight.

shoulder width a part.

a slight arch in the lower back.

with your palms facing back.

palms facing down, move your arms forward and then upward to shoulder height.

keeping tension on your front shoulder muscles through the entire motion.

Rear Delt Row

Muscles worked

Back of the middle deltoid, the rear deltoid, posterior rotator cuff, trapezius and rhomboids.

Success tips

allow your body to sway during the motion.

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.

maintain a slight arch in your lower back.

START

Man performing a dumbbell exercise (no text or symbols visible)

START ACTION

shoulder width apart.

facing back.

so that your arms will hang slightly in front of your knees holding the dumbbells.

your spine, as shown.

FINISH

Person performing a dumbbell exercise (no text or symbols visible)

move your elbows upward keeping a 60-80 degree angle between your arms and your torso.

the direction of the dumbbells.

behind your shoulders, then slowly reverse the motion, keeping tension on the rear shoulder muscles during the entire motion.

Shrugs

Muscles worked

Upper trapezius

Success tips

while raising the shoulders.

START

Full-body photo of a muscular man standing with dumbbells (no text or symbols visible)

FINISH

Full-body photo of a muscular man holding dumbbells (no text or symbols visible)

START ACTION

straight.

shoulder width a part.

a slight arch in the lower back.

sides.

back of your head, making sure your neck/head position does not move.

starting position, keeping tension on your upper shoulder and neck muscles through the entire motion without slouching or rounding your upper spine.

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BOWFLEX