Minute UPPER/LOWER Body | Bowflex 2 instruction

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	Exercise	Sets	Reps
	Chest	Bench Press	1-3	12-15
	Back	Wide Pulldowns	1-3	12-15
	Shoulders	Standing Lateral Shoulder Raise	1-3	12-15
	Arms	Standing Biceps Curl	1-3	12-15
		French Press	1-3	12-15

DAY 2 & 4	Body Part	Exercise	Sets	Reps
	Legs	Leg Extension	1-3	12-15
		Seated Leg Curl	1-3	12-15
		Standing Hip Extension	1-3	12-15
		Seated (Straight Leg) Calf Raise	1-3	12-15
	Trunk	Low Back Extension	1-3	10-12
		Seated Resisted Abdominal Crunch	1-3	10-12

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Bowflex 2 manual Minute UPPER/LOWER Body

Contents

Bowflex Table of Contents Getting To Know Your Machine Bowflex Ultimate Using Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The Cables Workout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex Attachments For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your Routine Workouts Minute Better Body Workout Minute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting position Scapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal Rotation Shoulder Rotator Cuff External Rotation Shoulder Extension Elbows Stabilized Barbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting position Lying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting position Lying LAT Pulldowns Pulley position Wide Starting position Alternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting position Arm Exercises Lying Triceps Extension Elbow Extension Triceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated position Standing Wrist Extension Seated Wrist Curl Standing Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal Flexion Resisted Reverse Crunch Spinal Flexion Pulley position None Starting position Trunk Rotation Abdominal Crunch Spinal Flexion LEG Extension Leg ExercisesLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Standing HIP Abduction Seated HIP Adduction Seated HIP Abduction Ankle Inversion Ankle Eversion Deadlift STIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness Program Personal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary Sheet Skinfold Measurements Suprailium Optional Picture Taking Starting body-fat percentage Determining Your Body Fat To Use The Nomogram Calculating Lean Body Mass For Example Your Results Your Results Summary Sheet Guidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Superhydrate Your System Eating Plan Week 1Week 3 Week 5 Bagel CerealBanana-Orange Chocolate or Vanilla Tuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night Snack Shopping List Staples Is it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each day Exercise Log 120 Muscle Chart Bowflex