Bowflex Revolution manual Minute Upper/Lower Body, Frequency 4 Days Per Week M-T-TH-F

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20 Minute Upper/Lower Body

The Workouts

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 cardiovascular­benefits. 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	Seated Lat Row	1-3	12-15
	Shoulders	Seated Shoulder Press	1-3	12-15
	Arms	French Press	1-3	12-15
		Standing Biceps Curl	1-3	12-15

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