Bowflex Revolution manual Workouts, Minute Better Body Workout, Advanced General Conditioning

The Workouts

20 Minute Better Body Workout

Frequency: 3 Days Per Week (M-W-F) Time: About 20 Minutes

21

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.

Body Part	Exercise	Sets	Reps
Back	Seated Lat Row	1-2	10-15
Shoulders	Rear Delt Row	1-2	10-15
Arms	Lying Triceps Extension	1-2	10-15
	Standing Biceps Curl	1-2	10-15
Trunk	Low Back Extension	1-2	10-15
	Resisted Abdominal Crunch	1-2	10-15
Chest	Bench Press	1-2	10-15
Legs	Leg Extension	1-2	10-15
	Leg Curl	1-2	10-15

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.

Day 1 & 3
	Body Part	Exercise	Sets	Reps
	Chest	Standing Chest Press	1-3	10-12
	Shoulders	Standing Shoulder Press	1-3	10-12
	Arms	Rope Pushdown	1-3	10-12
		Standing French Press	1-3	10-12
	Legs	Leg Press	1-3	10-12
		Seated Calf Raise	1-3	10-12

Day 2 & 4	Body Part	Exercise	Sets	Reps
	Back	Standing Lat Row	1-3	10-12
		Stiff Arm Pulldown	1-3	10-12
	Shoulders	Standing Cable Cross Rear Deltoid Row	1-3	10-12
	Arms	Standing Biceps Curl	1-3	10-12
		Resisted Dip	1-3	10-12
	Trunk	Trunk Rotation	1-3	10-12
		Standing Low Back Extension	1-3	10-12
		Seated Resisted Abdominal Crunch	1-3	10-12