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Body Part Exercise Sets Reps
Back Reverse Grip Pulldown with
Hand Grips
1-3 10-12
Narrow Pulldown with Hand Grips 1-3 10-12
Shoulders Crossover High Rear Delt Rows 1-3 10-12
Arms Seated 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 Stiff Arm Pulldowns 1-3 12-15
Shoulders Crossover High Rear Delt Rows 1-3 12-15
Arms Seated 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
Squat 1-3 12-15
Standing Hip Extension 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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