The Workouts; The 20 Minute Better Body Workout; Advanced General Conditioning - Schwinn SCHWIN COMP Owner's Manual

20 MINUTE BETTER BODY WORKOUT
FREQUENCY: 3 DAYS PER WEEK (M-W-F)
Start by performing one set of each exercise. Warm up with a light resistance exercise 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 you can perform for no less than
10 reps and no more than 15 reps without your form deteriorating. As you become stronger, you can advance to two sets for each exercise. Complete all
sets of each exercise before moving on to the next. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will allow you to stop the
movement instantly at any point in the rep. Count three seconds up and three seconds down and work to fatigue during each set.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk

ADVANCED GENERAL CONDITIONING

FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F)
When you are proficient in performing the exercise techniques of the above routine and are no longer realizing results, or if you become 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 will allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down
and work to fatigue during each set.
Day 1 & 3
Body Part
Chest
Shoulders
Arms
Legs
Day 2 & 4 Body Part
Back
Shoulders
Arms
Trunk
10

The Workouts

TIME: ABOUT 20 MINUTES
Exercise
Bench Press
Seated Lat Rows
Low Back Extension
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying Triceps Extension
Leg Extension
Standing Hip Extension
Seated (resisted) Abdominal Crunch
Reverse Crunch
TIME: ABOUT 35-45 MINUTES
Exercise
Bench Press
Seated Shoulder Press
Seated Triceps Extension
French Press
Leg Extension
Standing Hip Abduction
Standing Leg Kickback
Exercise
Seated Lat Rows
Narrow Pulldowns
Low Back Extension
Rear Deltoid Rows
Scapular Protraction
Standing Biceps Curl
Seated (resisted) Abdominal Crunch
Reverse Crunch
Sets Reps Page1
1-2 10-15 15
1-2 10-15 26
1-2 10-15 26
1-2 10-15 19
1-2 10-15 32
1-2 10-15 28
1-2 10-15 39
1-2 10-15 40
1-2 10-15 36
1-2 10-15 37
Sets Reps Page
1-3 10-12 15
1-3 10-12 18
1-3 10-12 30
1-3 10-12 28
1-3 10-12 39
1-3 10-12 42
1-3 10-12 40
Sets Reps Page
1-3 10-12 26
1-3 10-12 25
1-3 10-12 26
1-3 10-12 19
1-3 10-12 20
1-3 10-12 32
1-3 10-12 36
1-3 10-12 37