Owner`s manual

17
The Workouts
20 Minute Better Body Workout
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.
Advanced General Conditioning
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 movement instantly at any point in the rep. Count three seconds up and three seconds down and work to
fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Standing Chest Press
Standing Lat Row
Standing Shoulder Press
Standing Biceps Curl
Standing Triceps Pushdown
Squat
Standing Calf Raise
Standing Low Back Extension
Standing Trunk Rotation
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Standing Lat Rows - Alternating
Standing Shoulder Pullover
Standing Crossover Rear Deltoid Row
Standing Biceps Curl
Standing Wrist Curl
Standing Low Back Extension
Kneeling Wood Chop
Standing Trunk Rotation
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Standing Chest Press - Alternating
Standing Shoulder Press - Alternating
Rope Pushdown
Standing French Press
Lunge
Standing Calf Raise
Standing Hip Extension w/Knee Ext.
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4