Owner`s manual
17
The Workouts
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
yougetstronger,increasethenumberofsetsyouperform.Moveslowlyoneachrep.Useapacethat
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.
DAY 1 & 3
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Wide Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Body Part
Legs
Trunk
Exercise
Leg Extension
Leg Curl Knee Flexion
Standing Hip Extension
Seated Calf Press
Low Back Extension
Seated Resisted 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