Table of Contents
Advertisement
12
20 MINUTE UPPER/LOWER BODY
FREQUENCY: 4 DAYS PER WEEK (M-T-Th-F)
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
Exercise
The Workouts
Exercise
Bench Press
Seated Lat Rows
Rear Deltoid Rows
Standing Biceps Curl
French Press
Exercise
Leg Press
Seated Leg Curl
Standing Hip Extension
Seated (straight leg) Calf Raise
Functional Low Back Extension
Seated (resisted) Abdominal Crunch
TIME: ABOUT 20 MINUTES
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
12-15
1-3
12-15
Page
18
30
22
37
35
Page
46
48
48
49
29
43
Hide quick links:
Advertisement
Table of Contents
