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The Workouts
20 Minute Better Body Workout
Frequency: 3 Days Per Week | Time: About 20 Minutes |
19
Start by performing one set of each exercise. Warm up with a light resistance exercise that you can perform easily for 5
Body Part | Exercise | Sets | Reps |
Chest | Bench Press | ||
Back | Seated Lat Pulldown | ||
Shoulders | Crosssover Rear Deltoid Row | ||
Arms | Standing Biceps Curl | ||
| Cross Triceps Extension | ||
Legs | Leg Extension | ||
| Standing Single Leg Curl | ||
| Standing Single Leg Calf Raise | ||
Trunk | Standing Low Back Extension | ||
| Standing 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 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 |
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Body Part | Exercise | Sets | Reps | |
| Chest | Bench Press | ||
| Shoulders | Seated Shoulder Press | ||
| Arms | Triceps Pushdown with Bar | ||
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| Seated French Press | ||
| Legs | The Squat | ||
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| Standing Single Leg Curl | ||
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| Standing Calf Raise | ||
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Day 2 & 4 | Body Part | Exercise | Sets | Reps |
| Back | Standing Lat Row | ||
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| Stiff Arm Pulldown | ||
| Shoulders | Bent Rear Deltoid Row | ||
| Arms | Standing Biceps Curl | ||
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| Reverse Grip Barbell Curl | ||
| Trunk | Standing Low Back Extension | ||
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| Standing Abdominal Crunch | ||
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| Standing Single Arm/Single Leg Lat Row |