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Nautilus SELECTTECH 552 - page 1
Be Strong . ™ P / N : 0 0 0 - 6 0 6 9 Rev C ( 0 6 / 20 0 7 ) Ow ner ’s Manual S el e c t T e ch ® 55 2 D u m bb e l ls ...
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Nautilus SELECTTECH 552 - page 2
2 pref a ce Congrat ulations on the your purc hase of the Nautilus ® SelectT ec h ® Dumbbell set. This innov ative dumbbell is a versatile training tool that will help you reac h your fitness goal. This product has been carefully engineered and manuf act ured to provide a wide arra y of w eight options starting at 5 lbs (2.27 kg) and going all th ...
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Nautilus SELECTTECH 552 - page 3
3 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual t able of cont ent s IMPORT ANT SAFETY INSTRUCTIONS ................. 4 PRODUCT SPECIFICA TIONS .......................................... 5 SELECTTECH ® OPERA TION ................................... 6 GETTING TO KNOW YOUR NAUTILUS® SELECTTECH ® DUMBBELLS .................................... ...
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Nautilus SELECTTECH 552 - page 4
4 s afety requirements IMPOR T ANT SAFET Y INFORMA TION: SA VE 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 in death or serious injury . W ARNING A T TENTION DANGER IMMEDIA TE AC TION REQUIRED CA UTION Rea ...
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Nautilus SELECTTECH 552 - page 5
5 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual produ ct specifica tions and terms Dumbbell Assembly W eight = Approx. 23.6 kilograms (58 lbs.) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) 40 cm 23 cm 20.5 cm (15 3/4”) (9”) (8”) Handle Adjustment Knob Plates Base Locking T ab Correct T ab Points Outward Incorrect T ab Reversed All Lock ...
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Nautilus SELECTTECH 552 - page 6
6 select tech ® oper a tio n Figure 1 Figure 2 W eight will increment in the following 1 5 steps: 5 7.5 10 12.5 15 17.5 20 22.5 25 30 35 40 45 50 52.5 Getting to know your Nautilus ® SelectT ech ® Dumbbells The Nautilus ® SelectT ech ® ND 552 dumbbells are shipped fully assembled, one dumbbell to a box. After carefully removing the dumbbell fr ...
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Nautilus SELECTTECH 552 - page 7
7 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual selecttech ® locking mechanism Understanding and testing the locking mechanism function The Nautilus ® SelectT ech ® Dumbbell features a patent pending locking mechanism designed to assure proper and complete selection of the weight plates as well as to ensure weight plate retention during th ...
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Nautilus SELECTTECH 552 - page 8
8 we igh t select ion Side 1 Side 2 T otal dumbbell weight W eight settings selected 20 lbs (9 kg) 30 lbs (13.6 kg) 25 lbs (11.4 kg) W eight Difference 10 lbs (4.5 kg) W eight Distribution 10 lbs (4.5 kg) 15 lbs (6.8 kg) 25 lbs (11.4 kg) W eight offset + 5 lbs (2.27 kg) W ARNING A T TENTION D ANGER IMMEDIA TE A C TION REQUIRED CA UTION Do not inten ...
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Nautilus SELECTTECH 552 - page 9
9 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual 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 t ...
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Nautilus SELECTTECH 552 - page 10
1 0 mai ntenan ce O p ti on al e x er ci se be nc h a nd m a t a r e a v ai l a b le se pa ra te ly . C h ec k o ut t h e s el ec ti on o f p ro du ct s a v a il ab le fr o m N au ti lu s, I n c . at ww w . na ut il u s . c om Nautilus ® SelectT ech ® Dumbbell Stand This at tractive st and feat ures an ergonomic design to enhance the functionalit ...
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Nautilus SELECTTECH 552 - page 11
1 1 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual troubleshoo ting T roubleshooting guide Problem Solution Dumbbell handle does not fully insert into base when no plates are selected (handle has no plates attached). 1. Make certain that both adjustment knobs are set directly to the num - ber 5. Dumbbell handle does not fully insert into base ...
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Nautilus SELECTTECH 552 - page 12
1 2 Workout 1 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press Overhead Press Lying T riceps Extension Overhead T riceps 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 T runk Rotatio ...
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Nautilus SELECTTECH 552 - page 13
1 3 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual 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 Lying T ...
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Nautilus SELECTTECH 552 - page 14
1 4 Workout 10 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Stiff-Leg Dead Lift Wide Squat Calf Raise Reverse Crunch Lying T runk Rotation Workout 11 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Chest Press 60d Incline Press Lying T riceps Extension 60d Incline T riceps Extension Single Arm Row Standing Curl 60d Incline ...
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Nautilus SELECTTECH 552 - page 15
1 5 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Workout 15 Set #1 Set #2 Set #3 Weight Reps Weight Reps Weight Reps Flat Fly Flat Chest Press Seated Overhead Press Lying 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 Wid ...
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Nautilus SELECTTECH 552 - page 16
1 6 BREAKFAST : 300-335 calories A. 1/2 New Y ork style bagel (125) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1/2 serving of Champion Metabolol II ® (130) 1 cup of 1% milk (200) C. 1 cup of Honey Nut Cheerios ® (115) 1/2 cup of 1% milk (100) 1 cup of orange juice (110) D. 1 egg, any style (80) 1 slice o ...
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Nautilus SELECTTECH 552 - page 17
1 7 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual BREAKFAST : 455-490 calories A. 1 New Y ork style bagel (250) 2 TBSP of cream cheese or 1 TSP of peanut butter (100) 1 cup of orange juice (110) B. 1 serving of Champion Metabolol II ® (260) 1 cup of 1% milk (200) C. 2 cups of Honey Nut Cheerios ® (230) 3/4 cup of 1% milk (150) 1 cup of oran ...
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Nautilus SELECTTECH 552 - page 18
1 8 Leg Exercises Wide Squats ST ART ACTION ST ART • Grab the dumbbell with both hands and st and with you feet slightly wider than shoulder width apart. • Slightly rot ate your hips out ward, f eet and knees should be lined up in that out ward position as well. • St abilize your torso by lifting your c hest, tightening your abs and maintaini ...
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Nautilus SELECTTECH 552 - page 19
1 9 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Leg Exercises Stationary Lunges Stiff-leg Dead Lift ST ART ACTION ST ART • St and with your f eet approximately shoulder width apart • Hold the dumbbells down in front of your thighs with your palms facing bac k. • St and with a very slight bend at the knees. • Keep the c hest lifted, ...
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Nautilus SELECTTECH 552 - page 20
20 Leg Exercises Reverse Lunge ST ART ACTION ST ART • St and with your f eet together . • Hold the dumbbells at your sides with your palms facing inward. • Keep the c hest lifted, abs tight and a slight arch in the low er bac k. • Initiate the mov ement by tightening your glutes and slowly pivoting your leg from your hip. Mov e your entire ...
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Nautilus SELECTTECH 552 - page 21
2 1 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Chest Exercises Flat Chest Press Incline Chest Press ST ART ACTION Muscles worked P ectoralis major , deltoids and triceps Bench position Inclined to 45 degrees Success tips • Maint ain a 60-90 degree angle between your upper arms and torso at the st art of the motion and slightly more than ...
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Nautilus SELECTTECH 552 - page 22
22 Chest Exercises Flat Chest Fly Incline Chest Fly ST ART ACTION ST ART • Grab the dumbbells and lie bac k on the bench. • Rotate your upper arms awa y from your torso so that your elbows and palms are pointing upward. • Maint ain a slight bend at the elbow and stabilize your wrist in a neutral position. • Raise your c hest, pinc h your sh ...
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Nautilus SELECTTECH 552 - page 23
23 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Chest Exercises Decline Chest Press ST ART ACTION ST ART • Grab the dumbbells and lie bac k on the bench. • Bend your elbows bac k, keeping your arms at approximately 60-90 degrees awa y from your sides, and your elbows equal to your shoulder . • Raise your c hest, pinc h your shoulder bl ...
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Nautilus SELECTTECH 552 - page 24
24 Arm Exercises Standing Curls Concentration Curls ST ART ACTION ST ART • Sit on the benc h sidewa ys and place your f eet flat on the floor slightly wider than shoulder width. • Grab the dumbbell and rest the bac k of your upper arm against the inside of your leg just abov e the knee. • The arm holding the dumbbell should be slightly bent m ...
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Nautilus SELECTTECH 552 - page 25
25 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Arm Exercises Incline Bench Curls Scott Curls — Standing Concentration Curls ST ART ACTION ST ART • Grab the dumbbell and rest the bac k of your upper arm against the upper portion of the bench pad. • The arm holding the dumbbell should be slightly bent maint aining tension on the biceps. ...
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Nautilus SELECTTECH 552 - page 26
26 Arm Exercises Overhead T riceps Extension T riceps Kickback ST ART ACTION ST ART • Kneel with one leg on the benc h, bend for ward at the hips and place one hand on the bench. • Support yourself with one arm on the bench and hold the dumbbell with the other with your palm facing in. • Keeping your elbow bent, bring your upper arm to your s ...
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Nautilus SELECTTECH 552 - page 27
27 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Arm Exercises L ying T riceps Extension Hammer Curls ST ART ACTION ST ART • St and with your f eet shoulder width apart and knees slightly bent. • Grab the dumbbells with your palms facing inw ard toward eac h other . • St abilize the hips, knees and spine. • Curl the dumbbells for ward ...
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Nautilus SELECTTECH 552 - page 28
28 Back Exercises Single Arm Row — Alternating Rows Wide Rows ST ART ACTION ST ART • While st anding holding the dumbbells, lean for ward at the hip allowing the arms to extend directly in line with the resistance. • Keep your spine in a st able position. • Rotate the shoulder so that you palms are facing behind you. • Allow your arms to ...
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Nautilus SELECTTECH 552 - page 29
29 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Back Exercises Dead Lifts ST ART ACTION ST ART • P osition your feet in line with the dumbbell about shoulder width apart. • P oint your toes out ward slightly and direct the thighs to the same outward angle as the feet. • Hold the dumbbells with your palms facing bac kward. • Under con ...
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Nautilus SELECTTECH 552 - page 30
30 Ab Crunch Reverse Crunch ST ART ACTION ST ART • Lie on your bac k with your head resting on the bench. • Bend your knees fully . • Determine these positions and maintain throughout the ex ercise. • Reac h ov er the head and grasp the benc h with eac h hand. • Relax the nec k. • Tighten your abs and slowly curl your hips tow ard your ...
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Nautilus SELECTTECH 552 - page 31
31 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Abdominal Exercises L ying T runk Rotation T wisting Side Crunch ST ART ACTION ST ART • Lie bac k flat on the benc h and place one hand behind the head of the involv ed side. • Place legs behind the roller pads for added support, as shown. • Y our bac k can st art flat against the benc h ...
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Nautilus SELECTTECH 552 - page 32
32 Abdominal Exercises L ying Leg Raise ST ART ACTION ST ART • Lie on your bac k with your head resting on the bench. • Tighten your abs and flat ten your bac k against the benc h. • Bend your knees and hips to 90 degrees. • Reac h to the side and grasp the benc h with eac h hand. • Relax the nec k. • Tighten your abs and slowly extend ...
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Nautilus SELECTTECH 552 - page 33
33 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Shoulder Exercises Standing Shoulder Press Lateral Raise ST ART ACTION ST ART • Grab the dumbbells with the palms facing eac h other . • St and with your f eet slightly wider than shoulder width apart. • Maint ain an erect spinal alignment with the chest lif ted, abs tight and a slight cu ...
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Nautilus SELECTTECH 552 - page 34
3 4 Shoulder Exercises Seated Overhead Press Front Raise ST ART ACTION ST ART • Grab the dumbbells and st and up straight. • F eet should be approximately shoulder width a part. • Keep your chest lif ted, abs tight and a slight arch in the low er bac k. • Hold the dumbbells in front of you with your palms facing back. • Keep the arms stra ...
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Nautilus SELECTTECH 552 - page 35
35 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual Shoulder Exercises Rear Delt Row Shrugs ST ART ACTION ST ART • Grab the dumbbells and st and up straight. • F eet should be approximately shoulder width a part. • Keep your chest lif ted, abs tight and a slight arch in the low er bac k. • Hold the dumbbells naturally to your sides. • ...
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Nautilus SELECTTECH 552 - page 36
36 limited w arranty All N autilus® ex ercise products are warranted t o the retail purchaser t o b e free from def ec ts in materials and workmanship. Warranty coverage valid to the original purchaser only and proof of the purchase will be required. Any product sold or p laced in an app lication not recommended by Nautilus, Inc. ( “Nautilus ” ...
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Nautilus SELECTTECH 552 - page 37
Nautilus ® SelectT ech ® Dumbbells Product Registration Card IMPORT ANT! MAIL WITHIN 30 DA YS OF PURCHASE Thanks for filling out this questionnaire. Y our answers are important to us. Please check here ■ if you would prefer not to obtain information on new and interesting opportunities from other exciting companies. PLEASE PRINT CLEARL Y – TH ...
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Nautilus SELECTTECH 552 - page 38
What Is Covered Nautilus, Inc. warrants to the original purc haser of the Nautilus ® SelectT ec h ® Dumbbells that the Nautilus ® SelectT ec h ™ equipment is free from defects in materials or workmanship, with the ex ceptions st ated below . This warranty is not transferable or applicable to any person other than the original purc haser and is ...
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Nautilus SELECTTECH 552 - page 39
39 Naut ilus ® Sel ec tT ec h ® O w ner ’ s Manual imp ort ant cont a ct nu mbe rs If you need assistance, please hav e both the serial number of your mac hine and the date of purc hase av ailable when you contact the appropriate Nautilus office listed below . Serial number location shown on P roduct Specifications and T erms. WORL DWIDE C US ...
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Nautilus SELECTTECH 552 - page 40
Be Str ong. ™ F o r m or e i n f or m a t io n ab o u t S e l ec tT ec h ® du m b be l l s or o t he r Na u t il u s ® eq u ip m e n t f o r y o ur h o m e, v i s i t w w w . N au t i lu s .c om . © 2 0 0 7 Nau t il us , I nc . A l l ri gh t s r e se r v ed . Na u t il us , S e lec tTec h, t h e Na u ti l us l og o, B e S t r on g ar e ei t h ...
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