a pair of bowflex selecttech dumbbells sit on a stand ready for a workout

The Bowflex SelectTech Workout Routine:

The days of running around with a bunch of dumbbells are long gone.

Bowflex SelectTech offers an all-in-one solution with its easily adjustable weight plates. Choose between different weights with a simple twist and get straight into your workout. For those who have got their hands on a pair of Bowflex SelectTech dumbbells, it’s time to put together a comprehensive workout routine.

Example SelectTech Routine

Here’s a routine that can be followed using just the dumbbells and nothing else.


  • Monday: Back & Biceps
  • Tuesday: Chest
  • Wednesday: Legs
  • Thursday: Shoulders and Triceps
  • Friday: Abs & Forearms
  • Saturday & Sunday: Rest

Monday (Back & Biceps)

  • Dumbbell Deadlifts
  • Dumbbell Bent Over Rows
  • Dumbbell One Arm Rows
  • Dumbbell Curls
  • Dumbbell Hammer Curls

Each movement includes three sets for 12 repetitions.

a guy adjusts a bowflex dumbbell that's sitting on a rack

On Monday, the goal is to hit the back and biceps and make sure each set counts. To start, the session is going to work on the back as that’s the larger body part. The deadlifts, bent over rows, and one arm rows should provide ample stimulus when it comes to hitting the back from all angles. Please remember to maximize form and stick to what works or you will end up getting injured. Along with the back exercises, you are also going to use the Bowflex SelectTech to work on the biceps.

In general, you should look to push the biceps work to the end as it is a smaller body part and doesn’t require as much effort to work out. Traditional dumbbell curls and hammer curls will make sure to hit the biceps hard and from all the desired angles.

Tuesday (Chest)

  • Dumbbell Press
  • Dumbbell Flyes
  • Dumbbell Incline Press
  • Dumbbell Decline Press

Each movement includes three sets for 12 repetitions.

Now it’s time to move onto the chest and this is a major part of the body for active users. No one wants to have a deflated chest and to make sure it is able to grow, take the time to learn each movement ahead of time. This will enable you to maximize the use of these dumbbells and get your form right. The Dumbbell press is when you can go heavy before you start to hit the chest from various angles (incline/decline).

The goal of doing three variations is to get the upper and lower chest with the pressing. A lot of people end up making mistakes when it comes to regular dumbbell presses and that is not desirable at all! Instead, the goal should be to hit the chest from a variety of angles to stay safe and see reasonable growth as soon as possible. Otherwise, your chest will start to struggle over time.

Wednesday (Legs)

  • Dumbbell Squats
  • Dumbbell Lunges
  • Dumbbell Goblet Squats
  • Calf Raises

Each movement includes three sets for 12 repetitions.

The most powerful part of your body will be the leg and you want to make sure both are targeted head-on. This workout session is going to make sure the hamstrings, quads, and glutes are on fire by the end!

The heart of any good movement is going to start with a squat and the same applies to this session. Start out with the squat and make sure to perfectly go through the movement. Don’t bend at the back and make sure to stay on your heels! Along with the squats, you also want to make use of the lunges as they will get the quads properly.

For your calves, all it takes is a good amount of raises but you should be looking to use a lot of weight. The calves can take a pounding because of how much weight they carry on a daily basis. This means you have to lift heavy and use as much weight as possible on the raises.

Thursday (Shoulders & Triceps)

  • Dumbbell Shoulder Press
  • Dumbbell Front Raise
  • Dumbbell Side Raise
  • Dumbbell Overhead Triceps Extension
  • Dumbbell Lying Triceps Extension

Each movement includes three sets for 12 repetitions.

While the shoulders and triceps get a good amount of work during your chest workout, it’s best to target them on a separate date as well. The idea is to target the shoulder press and make sure you are lifting a good amount of weight. The front and side raises are able to maximize the rest of the shoulder and create a more balanced physique.

When it comes to the triceps, you will want to keep things simple by using extensions as your stimulus. Remember, this is a movement that is not going to need a lot of weight and all you have to think about is getting the form right. Keep the shoulder locked into place and only let the elbow act as a hinge. Everything else needs to stay compact as the movement is completed or you will get hurt.

Friday (Abs & Forearms)

  • Weighted Crunches
  • Weighted Leg Raises
  • Weighted Twists
  • Forearm Curls (In and Out)
  • Farmer’s Walk

Each movement includes three sets for 12 repetitions.

This is the final workout session of the week and it’s time to hit the remaining body parts. Some people ignore this session but it’s best to look into getting these muscle groups too. The abs will be targeted with the use of your dumbbells because added weight is great for impressive definition.

The forearms will be targeted with the use of curls. You can do them while sitting down on a chair as this can give you more time to focus on the actual movement. The farmer’s walk is simple enough as you pick up a heavy weight and walk from one end to the other without losing your grip.

Final Thoughts

Please take the time to find the right amount of resistance for each movement. It will take time to customize the workout and choose the right weights. By taking your time, you will be able to welcome greater results and each session is going to be thoroughly satisfying using the Bowflex SelectTechs.

If necessary, don’t be afraid to add additional bodyweight exercises into the routine including pushups, chin ups, and bodyweight squats. These are great for building endurance and getting stronger.

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PDF Resources

Download the SelectTech 552 Owner’s Manual and Workout Guide PDF HERE

Download the SelectTech 1090 Owner’s Manual and Workout Guide PDF HERE