The workouts – Bowflex Motivator Strength Training System User Manual

Page 12

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Body Part

Chest

Back

Shoulders

Arms

Exercise

Bench Press

Seated Lat Rows

Rear Deltoid Rows

Biceps Curl

French Press

Sets

1-3

1-3

1-3

1-3

1-3

Reps

12-15

12-15

12-15

12-15

12-15

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

Legs

Trunk

Exercise

Lying Leg Extension

Leg Curl

Standing Hip Extension

Standing Hip Abduction

Functional Low Back Extension

Resisted Abdominal Crunch

Sets

1-3

1-3

1-3

1-3

1-3

1-3

Reps

12-15

12-15

12-15

12-15

10-12

10-12

DAY 2 & 4

The Workouts

10

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