Minute UPPER/LOWER Body | Bowflex Strength Training System specification

10	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 would allow you to stop the movement instantly at any point in the rep. Count three seconds up and three seconds down.

DAY 1 & 3	Body Part	Exercise	Sets	Reps
	Chest	Bench Press	1-3	12-15
	Back	Seated Lat Rows	1-3	12-15
	Shoulders	Rear Deltoid Rows	1-3	12-15
	Arms	Biceps Curl	1-3	12-15
		French Press	1-3	12-15

DAY 2 & 4

Body Part	Exercise	Sets	Reps
Legs	Lying Leg Extension	1-3	12-15
	Leg Curl	1-3	12-15
	Standing Hip Extension	1-3	12-15
	Standing Hip Abduction	1-3	12-15
Trunk	Functional Low Back Extension	1-3	10-12
	Resisted Abdominal Crunch	1-3	10-12

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Bowflex Strength Training System manual Minute UPPER/LOWER Body, Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes

Contents

Fitness Table Of Contents Getting To Know Your Machine Rod Caps Cable Pulley Frame Hand Grip Standing Platform Using Your Power Rod ResistanceAdjusting Understanding Resistance Machine Using Your Machine Workout Bench Mounting The InclineBench Position Maintenance & Care SafetyOptional Equipment Bowflex Home Gym Leg Extension / Leg Curl Attachment For Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Designing Your Own Program Working Out Cool Down Warming UpBreathing Performing Your Routine Workouts Minute Better Body WorkoutFrequency 3 Days PER Week M-W-F Time about 20 Minutes Advanced General Conditioning Minute UPPER/LOWER Body Frequency 4 Days PER Week M-T-Th-F Time about 20 Minutes Body Building Frequency 3 Days ON, 1 DAY OFF Time about 45-60 MinutesDAY Circuit Training ANAEROBIC/CARDIOVASCULAR Frequency 2-3 Times PER Week Time about 20-45 Minutes True Aerobic Circuit Training Frequency 2-3 Times PER Week Time about 20-60 Minutes Strength Training Frequency 3 Days PER Week M-W-F Time about 45-60 Minutes Chest Exercises Starting positionMotion Key points Start ONE ARM Seated FLYAction Chest Exercises Shoulder Exercises Shoulder Exercises Shoulder Extension elbows stabilized Scapular Protraction elbows stabilized Scapular Depression Shoulder Exercises Back Exercises Lying LAT Pulldowns ModifiedFunctional LOW Back Extension Seated with hip extension Start Back Exercises Back Exercises Scapular Retraction Arm Exercises Lying Triceps Extension Elbow Extension Cross Triceps Extension Triceps Kickback Seated Triceps Extension Elbow Extension Seated position Seated Wrist Extension Standing Wrist Curl Seated Wrist Curl Wrist Flexion Standing Wrist Extension Move slowly and never relax the wrist Abdominal Exercises Abdominal Crunch Spinal Flexion Seated Resisted Abdominal Crunch Spinal Flexion Seated Resisted Oblique Abdominal Crunch Spinal Trunk Rotation Leg Exercises Lying Prone LEG Curl Knee Flexion Squat with Lat Tower Standing HIP Extension Knee flexed Lying LEG Extension Standing HIP Abduction Seated HIP Adduction Standing HIP Extension Knee stabilized Exercise Log 120 Muscle Chart Bowflex Motivator