Bowflex Xtreme 2 SE Owner's Manual page 12

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
b enefits. Do this routine when you are limited in time or just want a variation to your normal routine. Perform this program
t raining 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
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Delt Rows
Biceps Curl
Triceps Extension
Exercise
Leg Extension
Leg Curl
Standing Hip Extension
Standing Hip Abduction
Standing Low Back Extension
Seated 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