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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
efl:ecfive workout
that combines
muscle
conditioning
with some
cardiovascular
benefits.
Do this routine
when
you are limited
in time orj ust want a variation
to your normal
routine.
Perform
this program
training
2 days, resting
1 to 2. Perform
all exercises
to near fifihne,
stopping
at the point
that your technique
starts to
deteriorate.
Rest only 20-30 seconds
beta,veen 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.
DAY1 & 3
Chest
Bench
Press
1-3
12-15
Back
Seated
i,at Rows
1-3
12-15
Shoulders
Crossover
Rear
Deltoid
Rows
1-3
12-15
Arms
Biceps
Curl
1-3
12-15
Triceps
Extension
1-3
12-15
DAY2
& 4
Legs
Tr u
n k
Leg Extension
Standing
Hip Extension
Standing
Hip Abduction
Standing
Low Back Extension
Seated Abdominal
Crunch
1-3
12-15
1-3
12-15
1-3
12-15
1-3
10-12
1-3
10-12
gox_flex
Xceed'"
()x_qler's
Manual
15
Costco BFX
Xceed ON{ FINAL91int.indd
17
8,'16,'2006
3:40:02 PM
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