Bowflex Ultimate Assembly and Owners Manual - Page 16

Minute Upper/lower Body - workout program

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16 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 Wide Pulldowns Standing Lateral Shoulder Raise Standing Biceps Curl French Press Sets 1-3 1-3 1-3 1-3 1-3 Reps 12-15 12-15 12-15 12-15 12-15 DAY 2 & 4 Body Part Legs Trunk Exercise Leg Extension Seated Leg Curl Standing Hip Extension Seated (Straight Leg) Calf Raise 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

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16
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
Wide Pulldowns
Standing Lateral Shoulder Raise
Standing Biceps Curl
French Press
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
Seated Leg Curl
Standing Hip Extension
Seated (Straight Leg) Calf Raise
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
The Workouts