Workouts
Body Part Exercise Sets Reps
Back Seated Lat Rows 1-3 10-12
Stiff Arm Pulldowns 1-3 10-12
Shoulders Crossover Seated Rear Deltoid
Row
1-3 10-12
Arms Standing Biceps Curl 1-3 10-12
Triceps Pushdown 1-3 10-12
Trunk Trunk Rotation 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
20 Minute Upper/Lower Body
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Perform 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.
Body Part Exercise Sets Reps
Chest Bench Press 1-3 12-15
Back Seated Lat Rows 1-3 12-15
Shoulders Crossover Seated Rear Deltoid
Rows
1-3 12-15
Arms Standing Biceps Curl 1-3 12-15
Lying Triceps Extension 1-3 12-15
Days 1 & 3
Body Part Exercise Sets Reps
Legs Leg Extension 1-3 12-15
Leg Press 1-3 12-15
Standing Leg Kickback 1-3 12-15
Standing Hip Adduction 1-3 12-15
Trunk Trunk Rotation 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
Owner’s Manual
15
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