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Body Part Exercise Sets Reps
Back Seated Lat Rows 1-3 10-12
Narrow Pulldowns 1-3 10-12
Shoulders Crossover Rear Delt Row 1-3 10-12
Arms Standing Biceps Curl 1-3 10-12
Triceps Pushdown 1-3 10-12
Trunk Seated Low Back Extension 1-3 10-12
Seated Resisted Abdominal
Crunch
1-3 10-12
Days 2 & 4
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 benets. 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 Exercise Sets Reps
Chest Bench Press 1-3 12-15
Back Seated Lat Rows 1-3 12-15
Shoulders Crossover Rear Delt Rows 1-3 12-15
Arms Standing Biceps Curl 1-3 12-15
Lying Triceps Extension 1-3 12-15
Days 1 & 3
Body Part Exercise Sets Reps
Legs Leg Extension 1-3 12-15
Leg Press 1-3 12-15
Standing Leg Kick Back 1-3 12-15
Seated Hip Abduction 1-3 12-15
Trunk Seated Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
Workouts
Owner’s Manual
14
Owner’s Manual
15