Nautilus NS200 Owner's Manual - The Workouts

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 exercise 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 you can perform for 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. Rest 30 to 45 seconds between sets. Move slowly on each rep. Use a pace that will 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 if you become 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 will 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

Chest

Back

Shoulders

Arms

Legs

Trunk

Exercise

Chest Press

Seated Low Rows

Standing Lateral Shoulder Raise

Standing Biceps Curl

Triceps Pushdown

Leg Extension

Leg Curl

Calf Raise

Low Back Extension

Resisted Abdominal Crunch

Sets

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

1-2

Reps

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

10-15

Body Part

Chest

Shoulders

Arms

Legs

Exercise

Chest Press

Seated Shoulder Press

Seated Triceps Pushdown

Triceps Pushdown

Leg Extension

Leg Curl

Calf Raise

Sets

1-3

1-3

1-3

1-3

1-3

1-3

1-3

Reps

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Body Part

Back

Shoulders

Arms

Trunk

Exercise

Seated Lat Rows

Wide Pulldowns

Standing Lat Raise

Standing Biceps Curl

Low Back Extension

Seated Resisted Abdominal Crunch

Sets

1-3

1-3

1-3

1-3

1-3

1-3

Reps

10-12

10-12

10-12

10-12

10-12

10-12

Day 1 & 3

Day 2 & 4

The Workouts

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