The Workouts | 9 |
|
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 that you can perform easily for 5
Body Part | Exercise | Sets | Reps |
Chest | Bench Press | ||
Back | Seated Lat Rows | ||
Shoulders | Rear Deltoid Rows | ||
Arms | Biceps Curl | ||
| Lying Triceps Extension | ||
Legs | Lying Leg Extension | ||
| Lying (Prone) Leg Curl | ||
Trunk | Functional Low Back Extension | ||
| Resisted Abdominal Crunch | ||
|
|
|
|
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 have become just plain 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 would 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 | Bench Press | ||
| Shoulders | Seated Shoulder Press | ||
| Arms | Lying Triceps Extension | ||
|
| French Press | ||
| Legs | Lying Leg Extension | ||
|
| Lying (Prone) Leg Curl | ||
|
|
|
|
|
Day 2 & 4
Body Part | Exercise | Sets | Reps |
Back | Seated Lat Rows | ||
| Lying Lat Pulldowns | ||
Shoulders | Rear Deltoid Row | ||
Arms | Standing Biceps Curl | ||
| Reverse Curl | ||
Trunk | Functional Low Back Extension | ||
| Resisted Abdominal Crunch | ||
|
|
|
|