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.
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.
Body Part
Exercise
Sets
Reps
Page
Chest
Bench Press
1-2
10-15
18
Back
Seated Lat Rows
1-2
10-15
30
Shoulders
Rear Deltoid Rows
1-2
10-15
22
Arms
Standing Biceps Curl
1-2
10-15
37
Lying Triceps Extension
1-2
10-15
35
Legs
Leg Press
1-2
10-15
46
Seated Leg Curl
1-2
10-15
48
Trunk
Functional Low Back Extension
1-2
10-15
29
Seated (resisted) Abdominal Crunch
1-2
10-15
43
Body Part
Exercise
Sets
Reps
Page
Chest
Bench Press
1-3
10-12
18
Shoulders
Seated Shoulder Press
1-3
10-12
21
Arms
Lying Triceps Extension
1-3
10-12
35
French Press
1-3
10-12
35
Legs
Leg Press
1-3
10-12
46
Seated Leg Curl
1-3
10-12
48
Seated (straight leg) Calf Raise
1-3
10-12
49
Body Part
Exercise
Sets
Reps
Page
Back
Seated Lat Rows
1-3
10-12
30
Lying Lat Pulldowns
1-3
10-12
30
Shoulders
Rear Deltoid Rows
1-3
10-12
22
Arms
Standing Biceps Curl
1-3
10-12
37
Reverse Curl
1-3
10-12
40
Trunk
Functional Low Back Extension
1-3
10-12
29
Seated (resisted) Abdominal Crunch
1-3
10-12
43
Day 1 & 3
Day 2 & 4
The Workouts
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