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20 Minute Better Body Workout
Frequency: 3 days per week (M-W-F)
Time: 20 minutes
Start by performing one set of each exercise. Warm up with a light resistance that you can
perform easily for 5–10 reps without fatigue. Focus on practicing and learning your technique
before increasing the resistance. Then move to a more challenging resistance that you can
perform no less than 10 reps and no more than 15 reps. 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 one. Rest 30 to 45 seconds between sets. 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 and work to fatigue during each set.
Advanced General Conditioning
Frequency: 3 days per week (M-W-F)
Time: 20 minutes
When you are proficient in performing the exercise techniques of the above workout and are
no longer realizing results, or have become just plain 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 will increase your resistance when you can perform 12
reps perfectly, and you will increase your volume by performing more sets and more exercises.
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 and work to fatigue
during each set.
Body Part Exercise Sets Reps
Chest Bench Press 1-2 10-15
Back Seated Lat Rows 1-2 10-15
Shoulders Crossover Rear Delt Rows 1-2 10-15
Arms Standing Biceps Curl 1-2 10-15
Triceps Pushdown 1-2 10-15
Legs Seated Calf Raise 1-2 10-15
Leg Press 1-2 10-15
Trunk Seated Low Back Extension 1-2 10-15
Seated Resisted Abdominal
Crunch
1-2 10-15
Body Part Exercise Sets Reps
Chest Bench Press 1-3 10-12
Shoulders Seated Shoulder Press 1-3 10-12
Arms Triceps Pushdown 1-3 10-12
Standing Biceps Curl 1-3 10-12
Legs Leg Extension 1-3 10-12
Seated Calf Raise 1-3 10-12
Days 1 & 3
Workouts
Owner’s Manual
14
Owner’s Manual
15