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15
20 Minute Better Body Workout
Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes
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) Time: About 35-45 Minutes
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.
Body Part
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Rows
Standing Lateral Shoulder Raise
Standing Biceps Curl
Lying Triceps Extension
Leg Extension
Leg Curl
Seated (Straight Leg) Calf Raise
Low Back Extension
Resisted Abdominal Crunch
Sets
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
1-2
Reps
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Seated Lat Rows
Narrow Pulldowns
Rear Deltoid Rows
Standing Biceps Curl
Reverse Grip Barbell Curls
Low Back Extension
Seated Resisted Abdominal Crunch
Reverse Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press (Wide Pulley)
Seated Shoulder Press
Seated Triceps Extension
French Press
Leg Press
Leg Curl
Seated (Straight Leg) Calve Raise
Sets
1-3
1-3
1-3
1-3
1-3
1-3
1-3
Reps
10-12
10-12
10-12
10-12
10-12
10-12
10-12
Day 1 & 3
Day 2 & 4
The Workouts