20 Minute Upper/Lower Body; Legs; Trunk; Day 1 & 3 Body Part - Nautilus Bowflex Xtreme SE Owner's Manual

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
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

The Workouts
Exercise
Bench Press
Seated Lat Rows
Crossover Rear Deltoid Rows
Biceps Curl
Triceps Extension
Exercise
Leg Extension
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 10-12
1-3 10-12
Bowflex Xtreme SE Owner's Manual
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