Bowflex XTL - Manual (Page 14)

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
Leg Press
Seated Hamstring Curl
Standing Hip Extension
Straight Leg Calve Raise
Functional Lower 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 12