20 Minute Upper/Lower Body - Bowflex Motivator Strength Training System Owner's Manual

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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 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 would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds
down.
DAY 1 & 3
Body Part
Chest
Back
Shoulders
Arms
DAY 2 & 4
Body Part
Legs
Trunk
The Workouts
Exercise
Bench Press
Seated Lat Rows
Rear Deltoid Rows
Biceps Curl
French Press
Exercise
Lying Leg Extension
Leg Curl
Standing Hip Extension
Standing Hip Abduction
Functional Low Back Extension
Resisted Abdominal Crunch
Sets Reps
1-3 12-15
1-3 12-15
1-3 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