Bowflex PR1000 - 20 Minute Upper;Lower Body

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 benets.
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.
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
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
Assembly Manual
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