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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 procient 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 Standing Low Back Extension 1-2 10-15
Seated 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
Owner’s Manual
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