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The Workouts
20 Minute Upper/Lower Body
Frequency: 4 Days Per Week (M-T-TH-F) Time: About 20 Minutes
This program provides you with a quick and effective workout that combines muscle conditioning with some
cardiovascular benefits. Do 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 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.
DAY 1 & 3
Body Part
Chest
Back
Shoulders
Arms
Exercise
Bench Press
Seated Lat Row
Seated Shoulder Press
French Press
Standing Biceps Curl
Sets
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
12-15
Body Part
Legs
Trunk
Exercise
Leg Extension
Leg Curl
Leg Press
Seated Calf Raise
Seated Low Back Extension
Seated Resisted Abdominal Crunch
Sets
1-3
1-3
1-3
1-3
1-3
1-3
Reps
12-15
12-15
12-15
12-15
10-12
10-12
DAY 2 & 4