9
Nautilus NS200X
FREQUENCY: 3 DAYS PER WEEK (M-W-F) TIME: ABOUT 20 MINUTES
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5 -10 reps
without fatiguing. Focus on practicing and learning your technique before increasing the resistance. Then move to a more challenging
resistance you can perform for no less than 10 reps and no more than 15 reps without your form deteriorating. As you become stronger,
you can advance to two sets for each exercise. Complete all sets of each exercise before 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 movement instantly at any point in the rep. Count
three seconds up and three seconds down and work to fatigue during each set.
Chest
Back
Shoulders
Arms
Legs
Trunk
Chest Press
Seated Low Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise
Low Back Extension
Resisted Abdominal Crunch
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part Exercise Sets Reps
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F) TIME: ABOUT 35-45 MINUTES
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you
become bored, it is time to change your program. You can increase your training with this “split system” routine that works opposing
muscle groups on different days. To do this, you’ll increase your resistance when you can perform 12 reps perfectly, and you’ll increase
your volume by performing more sets and more exercises. Move slowly on each rep. Use a pace that will allow you to stop the move-
ment instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Chest
Shoulders
Arms
Legs
Chest Press
Seated Shoulder Press
Seated Triceps Pushdown
Triceps Pushdown
Leg Extension
Leg Curl
Calf Raise
1-3
1-3
1-3
1-3
1-3
1-3
1-3
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part Exercise Sets Reps
Back
Shoulders
Arms
Trunk
Seated Lat Rows
Wide Pull downs
Standing Lat Raise
Standing Biceps Curl
Low Back Extension
Seated Resisted Abdominal Crunch
1-3
1-3
1-3
1-3
1-3
1-3
1-3
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part Exercise Sets Reps
Day 1 & 3
Day 2 & 4
ADVANCED GENERAL CONDITIONING
20 MINUTE BETTER BODY WORKOUT
THE WORKOUTS
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