Twenty Minute Upper/Lower Body - Bowflex Classic Home Gym Owner's Manual

Body Part
Days 2 & 4
Back
Shoulders
Arms
Trunk
20 Minute Upper/Lower Body
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
This program provides a quick and effective workout that combines muscle conditioning with
some cardiovascular benefits. Perform 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 would allow you to stop the movement
instantly at any point in the rep. Count three seconds up and three seconds down.
Body Part
Days 1 & 3
Chest
Back
Shoulders
Arms
Body Part
Days 2 & 4
Legs
Trunk
Workouts
Exercise
Seated Lat Rows
Narrow Pulldowns
Crossover Rear Delt Row
Standing Biceps Curl
Triceps Pushdown
Seated Low Back Extension
Seated Resisted Abdominal
Crunch
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Delt Rows
Standing Biceps Curl
Lying Triceps Extension
Exercise
Leg Extension
Leg Press
Standing Leg Kick Back
Seated Hip Abduction
Seated Low Back Extension
Seated Abdominal Crunch
15
Owner's Manual
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Sets
1-3
1-3
1-3
1-3
1-3
Sets
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
Reps
12-15
12-15
12-15
12-15
12-15
Reps
12-15
12-15
12-15
12-15
10-12
10-12