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21
The Workouts
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
Back
Shoulders
Arms
Trunk
Chest
Legs
Exercise
Seated Lat Row
Rear Delt Row
Lying Triceps Extension
Standing Biceps Curl
Low Back Extension
Resisted Abdominal Crunch
Bench Press
Leg Extension
Leg Curl
Sets
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
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Standing Chest Press
Standing Shoulder Press
Rope Pushdown
Standing French Press
Leg Press
Seated Calf Raise
Sets
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
Day 1 & 3
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Standing Lat Row
Stiff Arm Pulldown
Standing Cable Cross Rear Deltoid Row
Standing Biceps Curl
Resisted Dip
Trunk Rotation
Standing Low Back Extension
Seated Resisted Abdominal 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
Day 2 & 4