Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Delt Rows
Biceps Curl
Triceps Extension
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
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
Legs
Trunk
Exercise
Leg Extension
Leg Curl
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4
The Workouts
20
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