Selecttech, 6 week challenge – Bowflex SelectTech 220 Dumbells User Manual

Page 11

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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)

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