20 Minute Upper/Lower Body - Schwinn SCHWIN COMP Owner's Manual

20 MINUTE UPPER/LOWER BODY

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F)
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 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
DAY 2 & 4 Body Part
Legs
Back
Trunk
The Workouts
TIME: ABOUT 20 MINUTES
Exercise
Bench Press
Narrow Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
Exercise
Leg Extension
Standing Hip Extension
Standing Leg Kickback
Low Back Extension
Seated (resisted) Abdominal Crunch
Reverse Crunch
Sets Reps Page
1-3 12-15 15
1-3 12-15 25
1-3 12-15 19
1-3 12-15 32
1-3 12-15 28
Sets Reps Page
1-3 12-15 39
1-3 12-15 40
1-3 12-15 40
1-3 10-12 26
1-3 10-12 36
1-3 10-12 37
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