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Body Part Exercise Sets Reps
Back Seated Lat Rows 1-3 10-12
Seated Lat 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 Standing Low Back Extension 1-3 10-12
Seated 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
benefits. 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
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
Standing Hip Abduction 1-3 12-15
Trunk Standing Low Back Extension 1-3 10-12
Seated Abdominal Crunch 1-3 10-12
Days 2 & 4
Owner’s Manual
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