Twenty Minute Upper/Lower Body - Bowflex PR1000 Owner's Manual

Body Part
Days 2 & 4
Back
Shoulders
Arms
Trunk
20 Minute Upper/Lower Body
Frequency: 4 days per week (M-T-Th-F)
Time: 20 minutes
This program provides a quick and effective workout that combines muscle conditioning with some cardiovascular
benefits. Perform 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.
Body Part
Days 1 & 3
Chest
Back
Shoulders
Arms
Body Part
Days 2 & 4
Legs
Trunk
Workouts
Exercise
Seated Lat Rows
Stiff Arm Pulldowns
Crossover Seated Rear Deltoid
Row
Standing Biceps Curl
Triceps Pushdown
Trunk Rotation
Seated Abdominal Crunch
Exercise
Bench Press
Seated Lat Rows
Crossover Seated Rear Deltoid
Rows
Standing Biceps Curl
Lying Triceps Extension
Exercise
Leg Extension
Leg Press
Standing Leg Kickback
Standing Hip Adduction
Trunk Rotation
Seated Abdominal Crunch
15
Owner's Manual
Sets Reps
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
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