Owner’s Manual
17
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
DAY 2 & 4
Body Part Exercise Sets Reps
Chest Bench Press 1-3 12-15
Back Bent Over Row 1-3 12-15
Shoulders Crossover Rear Deltoid Rows 1-3 12-15
Arms Biceps Curl 1-3 12-15
Triceps Extension 1-3 12-15
Body Part Exercise Sets Reps
Legs Leg Extension
1-3
12-15
Standing Hip Extension
1-3
12-15
Standing Hip Abduction
1-3
12-15
Standing Low Back Extension
1-3
10-12
Trunk Seated Abdominal Crunch
1-3
10-12
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