Body Part Exercise Sets Reps Page
Chest Bench Press 1-3 12-15 18
Back Seated Lat Rows 1-3 12-15 30
Shoulders Rear Deltoid Rows 1-3 12-15 22
Arms Standing Biceps Curl 1-3 12-15 37
French Press 1-3 12-15 35
Exercise
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 20 MINUTES
This program provides you with a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program training
2 days, resting 1 to 2. Perform all exercises to near failure, stopping at the point that your technique starts to deteriorate. Rest only
20-30 seconds between sets. As you get stronger, increase the number of sets you perform. Move slowly on each rep. Use a pace that
would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3
Body Part Exercise Sets Reps Page
Legs Leg Press 1-3 12-15 46
Seated Leg Curl 1-3 12-15 48
Standing Hip Extension 1-3 12-15 48
Seated (straight leg) Calf Raise 1-3 12-15 49
Trunk Functional Low Back Extension 1-3 12-15 29
Seated (resisted) Abdominal Crunch 1-3 12-15 43
DAY 2 & 4
The Workouts
12
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