Owner`s manual

16
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
Bench Press
Seated Lat Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying 45° Triceps Extension
Leg Extension
Leg Curl Knee Flexion
Seated Calf Press
Low Back Extension
Resisted Abdominal Crunch
Sets
1-2
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
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Narrow Pulldowns
Rear Deltoid Rows
Standing Biceps Curl
Reverse Curls
Low Back Extension
Seated Resisted Abdominal Crunch
Reverse Crunch
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
Bench Press (Wide Pulley)
Seated Shoulder Press
Cross Triceps Extension
French Press
Leg Press
Leg Curl Knee Flexion
Seated Calf Press
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