Bowflex 2 manual Workouts, Minute Better Body Workout

The Workouts

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 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
	Chest	Bench Press		1-2	10-15
	Back	Seated Lat Rows		1-2	10-15
	Shoulders	Standing Lateral Shoulder Raise		1-2	10-15
	Arms	Standing Biceps Curl		1-2	10-15
		Lying Triceps Extension		1-2	10-15
	Legs	Leg Extension		1-2	10-15
		Leg Curl		1-2	10-15
		Seated (Straight Leg) Calf Raise		1-2	10-15
	Trunk	Low Back Extension		1-2	10-15
		Resisted Abdominal Crunch		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	Bench Press (Wide Pulley)	1-3	10-12
	Shoulders	Seated Shoulder Press	1-3	10-12
	Arms	Seated Triceps Extension	1-3	10-12
		French Press	1-3	10-12
	Legs	Leg Press	1-3	10-12
		Leg Curl	1-3	10-12
		Seated (Straight Leg) Calve Raise	1-3	10-12

Day 2 & 4	Body Part	Exercise	Sets	Reps
	Back	Seated Lat Rows	1-3	10-12
		Narrow Pulldowns	1-3	10-12
	Shoulders	Rear Deltoid Rows	1-3	10-12
	Arms	Standing Biceps Curl	1-3	10-12
		Reverse Grip Barbell Curls	1-3	10-12
	Trunk	Low Back Extension	1-3	10-12
		Seated Resisted Abdominal Crunch	1-3	10-12
		Reverse Crunch	1-3	10-12

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