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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
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
that you can perform
no less than
10 reps and no more
than
15 reps without
your form
deteriorating.
As you become
strongex,
you can advance
to two sets for each exercise.
Complete
all sets of each exercise
before
moving
on to the next
one. Rest 30 to 45 seconds
between
sets. 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 and
work to f_dgue
during
each set.
Chest
Back
Shoulders
aI'IIIS
Legs
Trunk
Bench Press
Seated Eat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Pushdown
Leg Extension
Standing
Low Back Extension
Seated Abdominal
Crunch
1-2
10-15
1-2
10-15
1-2
10-15
1-2
10-15
1-2
10-15
1-2
10-15
1-2
10-15
1-2
10-15
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 have become
just
plain 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 would
allow you to stop the movement
instantly
at any point
in the rep. Count
three
seconds
up
and three
seconds
down and work to f_tdgue
during
each set.
Dayl
&3
Chest
Bench
Press
1-3
10-12
Shoulders
Seated
Shoulder
Press
1-3
10-12
Arms
Triceps
Pushdown
1-3
10-12
Biceps
Curl
1-3
10-12
Legs
Leg Extension
1-3
10-12
Day2&4
Back
Shoulders
XI'IllS
Tr u
IX k
14
gox_{lex
Xceed
H ()x_qler's
Manual
Seated Eat Rows
Seated Eat Pulldowns
Crossover Rear Deltoid Row
Biceps Curl
Reverse Curl
Standing
Low Back Extension
Seated Abdominal
Crunch
1-3
10-12
1-3
10-12
1-3
10-12
1-3
10-12
1-3
10-12
1-3
10-12
1-3
10-12
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