Bowflex Power Pro Owners Manual - Page 14

Minute Upper/lower Body

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12 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 would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down. DAY 1 & 3 Body Part Chest Back Shoulders Arms Exercise Bench Press Seated Lat Rows Rear Deltoid Rows Standing Biceps Curl French Press Sets Reps Page 1-3 12-15 18 1-3 12-15 30 1-3 12-15 22 1-3 12-15 37 1-3 12-15 35 DAY 2 & 4 Body Part Exercise Sets Legs Trunk Leg Press 1-3 Seated Leg Curl 1-3 Standing Hip Extension 1-3 Seated (straight leg) Calf Raise 1-3 Functional Low Back Extension 1-3 Seated (resisted) Abdominal Crunch 1-3 Reps 12-15 12-15 12-15 12-15 12-15 12-15 Page 46 48 48 49 29 43 Exercise

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Body Part
Exercise
Sets
Reps
Page
Chest
Bench Press
1-3
12-15
18
Back
Seated Lat Rows
1-3
12-15
30
Shoulders
Rear Deltoid Rows
1-3
12-15
22
Arms
Standing Biceps Curl
1-3
12-15
37
French Press
1-3
12-15
35
Exercise
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
would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.
DAY 1 & 3
Body Part
Exercise
Sets
Reps
Page
Legs
Leg Press
1-3
12-15
46
Seated Leg Curl
1-3
12-15
48
Standing Hip Extension
1-3
12-15
48
Seated (straight leg) Calf Raise
1-3
12-15
49
Trunk
Functional Low Back Extension
1-3
12-15
29
Seated (resisted) Abdominal Crunch
1-3
12-15
43
DAY 2 & 4
The Workouts
12