The Workouts; The 20 Minute Better Body Workout; Advanced General Conditioning - Nautilus NS200 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.

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
Day 2 & 4
7

The Workouts

Body Part Exercise
Chest Chest Press
Back Seated Low Rows
Shoulders Standing Lateral Shoulder Raise
Arms Standing Biceps Curl
Triceps Pushdown
Legs Leg Extension
Leg Curl
Calf Raise
Trunk Low Back Extension
Resisted Abdominal Crunch
Body Part Exercise
Chest Chest Press
Shoulders Seated Shoulder Press
Arms Seated Triceps Pushdown
Triceps Pushdown
Legs Leg Extension
Leg Curl
Calf Raise
Body Part Exercise
Back Seated Lat Rows
Wide Pulldowns
Shoulders Standing Lat Raise
Arms Standing Biceps Curl
Low Back Extension
Trunk Seated Resisted Abdominal Crunch
TIME: ABOUT 20 MINUTES
TIME: ABOUT 35-45 MINUTES
Sets Reps
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
1-2 10-15
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 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12
1-3 10-12