Bowflex Revolution XP Owners Manual - Page 22

20 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 Crossover Narrow Pulldown Standing Lateral Raise Standing Biceps Curl French Press Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Standing Leg Curl Standing Hip Extension Standing Calf Raise Standing Low Back Extension Standing Abdominal Crunch Sets Reps 1-3 12-15 1-3 12-15 1-3 12-15 1-3 12-15 1-3 10-12 1-3 10-12