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

20

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	Crossover Narrow Pulldown	1-3	12-15
	Shoulders	Standing Lateral 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
		Standing Leg Curl	1-3	12-15
		Standing Hip Extension	1-3	12-15
		Standing Calf Raise	1-3	12-15
	Trunk	Standing Low Back Extension	1-3	10-12
		Standing Abdominal Crunch	1-3	10-12