The Workouts
20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
Start by perfornling one set of each exercise. _Tarnl up with a light resistance exercise that you can perfbrnl easily for 5 10 reps without fhtiguing. Focus
on practicing and learning your technique befbre increasing the resistance. Then nlove to a nlore challenging resistance you can perfimn for I1o less than
10 reps and no more than 15 reps without your fi_rnl deteriorating. As you become stronger, you can advance to two sets %r each exercise. Complete all
sets of each exercise befbre moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
nlovement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Chest Bench Press 1-2 10-15 9
Back Seated Lat Rows 1 2 10 15 34
Shoulders Standing Lateral Shoulder Raise 1 2 10 15 24
Arms Standing Biceps Curl 1 2 10 15 41
Lying Triceps Extension 1 2 10 15 37
Legs Leg Extension 1-2 10-15 50
Leg Curl 1-2 10-15 50
Seated (Straight Leg) Calf Raise 1-2 10-15 54
Trunk Low Back Extension 1-2 10-15 33
Resisted Abdominal Crtmch 1-2 10-15 47
ADVANCED GENERAL CONDITIONING
FREQUENCY: 4 DAYS PER WEEK (M T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in perfktrnling the exercise techniques of the above routine and are no longer realizing resldts, or if you beconle bored, it is time to
change your progranl. You can increase your training with this _sl)lit system routine that works opposin_ nmscle groups on difierent days. To do this
you'll increase your resistance when you can perfbrm 12 reps peK>ctly, and you'll increase wmr volmne by performing more sets and more exercises. Move
slowly on each rep. Use a pace that will allow you to stop tile nlovenlent instantly a_ any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
D_I&3
Chest
Shoulders
Arms
Legs
Bench Press (Wide Ptflley) 1-3 10-12 19
Seated Shotflder Press 1-3 10-12 23
Seated Triceps Extension 1-3 10-12 41
French Press 1 3 10 12 37
LegPress 1 3 10 12 51
Leg Curl 1 3 10 12 50
Seated (Straight Leg Calve Raise 1 3 10 12 51
D_2&4
Back
Shoulders
Arms
Trunk
Seated Lat Rows 1-3 10-12 34
Narrow Ptflldowns 1-3 10-12 32
Rear Deltoid Rows 1-3 10-12 24
Standing Biceps Curl 1-3 10-12 41
Reverse Grip Barbell Curls 1-3 10-12 45
Low Back Extension 1-3 10-12 33
Seated Resisted Abdominal Crunch 1-3 10-12 47
Reverse Crtmch 1 3 10-12 48
13
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