Minute Upper / Lower Body - Bowflex ULTIMATE Owner's Manual

The Workouts
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-TTh-F) TIME: ABOUT 20 MINUTES
This program provides you with a quick and efl_ctive workout that combines nluscle conditioning with sonle cardiovascular benefits. Do this routine when
you are linlited in tinle or just want a variation to your normal routine. Perfimu this program training 2 clays, resting 1 to 2. Pe]fbrm 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 mmlber of
sets you perfi_rzn. 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.
DAY1 &3
Chest Bench Press 1-3 12-15 19
Back _vVide Pulldowns 1-3 12-15 31
Shoulders Standing Lateral Shoulder Raise 1-3 12-15 24
Arms Standing Biceps Curl 1-3 12-15 41
French Press 1-3 12-15 37
DAY2 &4
Legs
Trunk
Leg Extension
Seated Leg Curl
Standing Hip Extension
Seated (Straight Leg) Calf Raise
Low Back Extension
Seated Resisted Abdominal Crunch
1-3 12-15 50
1-3 12-15 53
1-3 12-15 52
1 3 12 15 54
1-3 10-12 33
1-3 10-12 47
14