Bowflex Xceed Minute Upper/Lower Body, Frequency 4 Days Per Week M-T-TH-F Time About 20 Minutes

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	Crossover Rear Deltoid Rows	1-3	12-15
	Arms	Biceps Curl	1-3	12-15
		Triceps Extension	1-3	12-15

DAY 2 & 4	Body Part	Exercise	Sets	Reps
	Legs	Leg Extension	1-3	12-15
		Standing Hip Extension	1-3	12-15
		Standing Hip Abduction	1-3	12-15
		Standing Low Back Extension	1-3	10-12
	Trunk	Seated Abdominal Crunch	1-3	10-12

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Bowflex Xceed™ Owner’s Manual 15

8/16/2006 3:40:02 PM