Twenty Minute Upper/Lower Body - Bowflex PR3000 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
Reverse Grip Pulldown with
Handgrips
Narrow Pulldowns with Handgrips 1-3
Crossover High Rear Delt Rows 1-3
Seated Biceps Curl
Triceps Pushdown
Trunk Rotation
Seated Abdominal Crunch
Exercise
Bench Press
Stiff Arm Pulldowns
Crossover High Rear Delt Rows 1-3
Seated Biceps Curl
Triceps Extension
Exercise
Leg Extension
Squat
Standing Hip Extension
Standing Hip Abduction
Trunk Rotation
Seated Abdominal Crunch
13
Owner's Manual
Sets Reps
1-3 10-12
10-12
10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
Sets Reps
1-3 12-15
1-3 12-15
12-15
1-3 12-15
1-3 12-15
Sets Reps
1-3 12-15
1-3 12-15
1-3 12-15
1-3 12-15
1-3 10-12
1-3 10-12