Nautilus SELECTTECH 552 - Manual (Page 3)

Nautilus ® SelectTech ® Owner’s Manual
table of contents
important safety instructions ................. 4
product specifications............................................ 5
selecttech
® operation ................................... 6.
. .getting.to.know.your.nautilus®..
selecttech
® .dumbbells........................................ 6.
understanding.and.testing.locking..
mechanism.function.............................................. 7.
function...................................................................... 7.
purpose........................................................................ 7.
testing.proper.locking.mechanism..
function...................................................................... 7.
offset.weight.selection....................................... 8.
example.of.offset.weight.selection............. 8.
weight.setting.charts......................................... 9.
maintenance............................................................. 10
dumbbell.stand....................................................... 10.
troubleshooting.guide........................................ 11
selecttech ® 6 week challenge .................... 12
selecttech ® menu plan .................................. 34
leg exercises ..................................................... 16.
.
wide.squats............................................................... 16.
. calf.raises................................................................. 16.
. stationary.lunges.................................................. 17.
. stiff-leg.dead.lift................................................... 17.
. reverse.lunge........................................................... 18
chest exercises ................................................ 19.
.
flat.chest.press...................................................... 19.
. incline.chest.press................................................ 19.
. flat.chest.fly............................................................ 20.
. incline.chest.fly...................................................... 20.
. decline.chest.fly..................................................... 21
arm exercises .................................................... 22
.
standing.curls........................................................ 22.
. concentration.curls............................................ 22.
. incline.bench.curls............................................... 23.
. scott.curls.-.standing..
. concentration.curls............................................ 23.
. overhead.triceps.extension.............................. 24.
. triceps.kickback...................................................... 24.
. lying.triceps.extension....................................... 25.
. hammer.curls........................................................... 25.
.
back exercises .................................................. 26
.
single.arm.row.-.alternating.rows............. 26.
. wide.rows.................................................................. 26.
. dead.lifts.................................................................... 27.
.
abdominal exercises ...................................... 28
.
ab.crunch................................................................... 28.
. reverse.crunch........................................................ 28.
. lying.trunk.rotation............................................. 29.
. twisting.side.crunch............................................ 29.
. lying.leg.raise.......................................................... 30
shoulder exercises ........................................ 31.
.
standing.shoulder.press................................... 31.
. lateral.raise............................................................. 31.
. seated.overhead.press........................................ 32.
. front.raise................................................................. 32.
. rear.delt.row............................................................ 33.
. shrugs.......................................................................... 33.
.
limited warranty ............................................. 36
important contact numbers ...................... 39