Bowflex SelectTech 220 Dumbells User Manual

Page 14

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12

Workout 15

Set #1

Set #2

Set #3

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

Set #2

Set #3

Weight Reps Weight Reps Weight Reps

Wide Squat

Reverse Lunge

Calf Raise

Reverse Crunch

Lying Trunk Rotation

Workout 17

Set #1

Set #2

Set #3

Weight 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 #3

Weight Reps Weight Reps Weight Reps

Stiff-Leg Dead Lift

Wide Squat

Calf Raise

Ab Crunch

Lying Trunk Rotation