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 LUNGE
S ................................................ 17
STIFF-LEG DEAD LIF
T ................................................. 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
