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™
Be Strong.
Owner’s Manual
®
SelectTech 552 Dumbbells
P/N: 000-6069 Rev C (06/2007)
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ce apref ® ® Congratulations on the your purchase of the Nautilus 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 5 lbs (2.27 kg) and going all the way up to 52.5 lbs. (23.9kg) In order to utilize this product to its fullest extent, it is critical that you read and fully understand this owner’s manual prio
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abe olt f contents important safety instructions ................. 4 . concentration .curls ............................................ 23. . o verhead .triceps .extension .............................. 24. . triceps .kickback ...................................................... 24. product s pecifications ............................................ 5 . lying .triceps .extension ....................................... 25. ® . hammer .curls .................................................
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afety s requirements important safety information: SAVE THESE INSTRUCTIONS The following definition applies to the word “Warning” found throughout this guide: - Indicates a potentially hazardous situation which, if not avoided, could result W A R N I N G in death or serious injury. D A N G E R read all instructions before using the machine A T T E N T I O N IMMEDIATE ACTION REQUIRED W A R N I N G W A R N I N G C A U T I O N Before beginning any exercise program, consult your This symbo
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40 cm (15 3/4”) 23 cm (9”) ct produ tions aspecificand terms figure a 20.5 cm 40 cm (8”) (15 3/4”) 23 cm dumbbell.assembly.w eight.=.. (9”) approx.. 23.6.kilograms.(58.lbs.) 20.5 cm (8”) handle serial. #.located. on adjustment.knob bottom. of.base plates base all.lockingt abs. must.point.outward locking.t ab figure b incorrect. correct. t ab.reversed t ab.points.outward this. product.is.covered.by.us. and.foreign.patents. and.patents.pending..see. product.for.more.information. ® ® Nautilus S
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® seceltcthe option era ® 5. With both adjustment Getting to know your Nautilus knobs set to 5, pull ® SelectTech Dumbbells the handle straight up from the dumbbell. ® ® The Nautilus SelectTech ND 552 dumbbells are shipped fully This will remove just assembled, one dumbbell to a box. After carefully removing the the handle from the dumbbell from its box, there are some initial steps that should be taken base, leaving all of the to familiarize you with the function of the product and
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® selecttech ocking l mechanism Understanding and testing the locking mechanism function W A R N I N G ® ® The Nautilus SelectTech Dumbbell features a patent pending locking Do not use a great deal of force in an attempt to turn mechanism designed to assure proper and complete selection of the the locked adjustment knob. Excessive force may weight plates as well as to ensure weight plate retention during the damage the locking mechanism. workout. It is important that you fully understand th
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weight seceltion selection the combination of weight plates selected will not be the same on both sides of the dumbbell. You must therefore make certain W A R N I N G 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 Do not intentionally engage the locking mechanism corresponding vacant slots in the dumbbell base. and attempt to lift the entire dumbbell via the grip. The dumbbell should only be lif
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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 [11.4 kg]) with the biceps but also lifting the offset weight of 5 lbs (2.27 kg) with wrist rotation (supination). Unlike a conventional dumbbell that is balanced end to end, this offset weight will require more mus
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maintenance ® ® Nautilus SelectTech Dumbbell maintenance: W A R N I N G ® ® 1. Do not use any solvents, harsh detergents, The Nautilus SelectTech Dumbbell is a very low maintenance product. chemicals or bleach on this product − doing so may However, there are steps that you should take to keep the product damage the materials, resulting in degradation of the performing and looking its very best. products performance or strength. ® 1. Should your SelectTech Dumbbell handle assembly, plate
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tingtroubleshoo Troubleshooting guide Problem Solution 1... make. certain.that.both.adjustment.knobs.are.set.directly.to.the.num- dumbbell. handle.does.not.fully.insert.into. ber.5. base.when.no.plates.are.selected.(handle. has.no.plates.attached).. 1.. check.to.see.if.you.have.selected.different.weights.on.each.side.of.the. dumbbell. handle.does.not.fully.insert.into.base. dumbbell.(for.example.one.adjustment.knob.is.set.to.2.and.the.other.is. when. plates. are. selected. (handle. has. plates.
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® 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 #3 Weight Reps Weight Reps Weight Reps flat.chest.press overhead.press l ying.t riceps.extension overhead.t riceps.extension si
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Workout 5 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d.incline.chest.press lateral.raise overhead.t riceps.extension t riceps.kickback wide.row. 60d.incline.curl.. scott.curl Workout 6 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps wide.squat calf.raise. ab.crunch l ying.t runk.rotation Workout 7 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps 30d.incline.chest.press. lateral.raise overhead.t riceps.extension t riceps.kickback wide.row 60d.incline.curl scott
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Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps stiff-leg.dead.lift wide.squat calf.raise reverse.crunch l ying.t runk.rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps flat.chest.press 60d.incline.press l ying.t riceps.extension 60d.incline.t riceps.extension single.arm.row standing.curl. 60d.incline.curl. Workout 12 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps stiff-leg.dead.lift wide.squat calf.raise. reverse.crunch l ying.t runk.r
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Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps flat.fly flat.chest.press seated.overhead.press l ying.t riceps.extension overhead..t riceps.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 l ying.t runk.rotation Workout 17 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps flat.fly flat.chest.press lateral.raise. l ying.t riceps.ex
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SELECT TECH MENU PLAN For Females You may choose plan A, B, C or D for each meal or snack BREAKFAST: 300-335 calories AFTERNOON SNACK: 180-215 calories A. 1/2 New York style bagel (125) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1/2 cup of 1% milk (100) peanut butter (100) 1 cup of orange juice (110) B. 2 servings of medium-sized fruit (200) ® B. 1/2 serving of Champion Metabolol II (130) C. 1 cup of 1% low- fat cottage cheese (180) 1 cup of 1% milk (200)
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SELECT TECH MENU PLAN For Males You may choose plan A, B, C or D for each meal or snack BREAKFAST: 455-490 calories AFTERNOON SNACK: 280-315 calories A. 1 New York style bagel (250) A. 1/2 serving of Champion Met Max (115) 2 TBSP of cream cheese or 1 TSP of 1 cup of 1% milk (200) peanut butter (100) 1 cup of orange juice (110) B. 1 Champion SnacBar (180) 1 serving of medium-sized fruit (100) ® B. 1 serving of Champion Metabolol II (260) 1 cup of 1% milk (200) C. 1 cup of 1% low- fat cottag
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Leg Exercises Wide Squats Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips: • Keep the knees pointed in the same direction as the toes. • Keep the head and neck in line with the trunk. • Pay close attention to all alignment and stabilization issues on every part of each and repetition. START ACTION • Grab the dumbbell with both • Under control, slowly squat down hands and stand with you feet by sticking the hips back as the slightly wider than shoulde
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Leg Exercises Stationary Lunges Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge down, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. • Do only one side to fatigue, then START ACTION switch to the other side. • Stand with one foot forward and • Slowly lower your body bendi
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Leg Exercises Reverse Lunge Muscles worked START FINISH Quadriceps, glutes, hamstrings and adductors Success tips • Place feet in a position so that when you lunge back, your front foot is directly under your knee and your back leg lines up under your hip. • Keep your head and chest lifted, with a slight arch in the lower back during the movement. • Do only one side to fatigue and then START ACTION switch to the other side. • Stand with your feet together. • Initiate the movement by tigh
