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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
Chest
Back
Shoulders
Arms
Legs
Trunk
Exercise
Bench Press
Seated Lat Pulldown
Crosssover Rear Deltoid Row
Standing Biceps Curl
Cross Triceps Extension
Leg Extension
Standing Single Leg Curl
Standing Single Leg Calf Raise
Standing Low Back Extension
Standing Abdominal Crunch
Sets
1-2
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
10-15
Body Part
Back
Shoulders
Arms
Trunk
Exercise
Standing Lat Row
Stiff Arm Pulldown
Bent Rear Deltoid Row
Standing Biceps Curl
Reverse Grip Barbell Curl
Standing Low Back Extension
Standing Abdominal Crunch
Standing Single Arm/Single Leg Lat Row
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
Body Part
Chest
Shoulders
Arms
Legs
Exercise
Bench Press
Seated Shoulder Press
Triceps Pushdown with Bar
Seated French Press
The Squat
Standing Single Leg Curl
Standing Calf Raise
Sets
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
Day 1 & 3
Day 2 & 4