Bowflex Strength Training System manual Workouts, Minute Better Body Workout

The Workouts 9

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 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 that you can perform 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 one. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that would 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	Rear Deltoid Rows	1-2	10-15
Arms	Biceps Curl	1-2	10-15
	Lying Triceps Extension	1-2	10-15
Legs	Lying Leg Extension	1-2	10-15
	Lying (Prone) Leg Curl	1-2	10-15
Trunk	Functional 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 have become just plain 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 would 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	10-12
	Shoulders	Seated Shoulder Press	1-3	10-12
	Arms	Lying Triceps Extension	1-3	10-12
		French Press	1-3	10-12
	Legs	Lying Leg Extension	1-3	10-12
		Lying (Prone) Leg Curl	1-3	10-12

Day 2 & 4

Body Part	Exercise	Sets	Reps
Back	Seated Lat Rows	1-3	10-12
	Lying Lat Pulldowns	1-3	10-12
Shoulders	Rear Deltoid Row	1-3	10-12
Arms	Standing Biceps Curl	1-3	10-12
	Reverse Curl	1-3	10-12
Trunk	Functional Low Back Extension	1-3	10-12
	Resisted Abdominal Crunch	1-3	10-12