Exercize Program

The source I got this from is Men's Fitness   It's called EDT (or Escalating Density Training).  It basically tells you to race the clock, which forces you to work harder faster and more efficiently.  Pick a duration, and get the best workout possible before time runs out.

First set a time limit.  20 minutes in this case.  Pick two body parts you want to train that don't compete with each other.  Like chest and shoulders.  They'd involve the same muscles and wear you out too fast.  Choose an exercize for each muscle group and a weight that allows a set of 10-12  repetitions for each part  alternating sets of the two moves resting as little as possible.  Go a few reps short of failure on every set to preserve strength.  keep track of how much time between sets and the number of repetitions.  Next time you work out try to improve the performance without extending the time frame.

Taking a Pulse (Heart Rate)

Checking your pulse on the wrist

You can easily check your pulse on the inside of your wrist, below your thumb.

• Gently place 2 fingers of your other hand on this artery.
• Do not use your thumb, because it has its own pulse that you may feel.
• Count the beats for 30 seconds, and then double the result to get the number of beats per minute.

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By	Healthwise Staff
Primary Medical Reviewer	Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer	Brian D. O'Brien, MD - Internal Medicine
Last Revised	April 5, 2010

WebMD Medical Reference from Healthwise

Dumbbell Bench press

With a dumbbell in each hand.  Lie back and hold them back at shoulder level and press them straight over your Chest

Seated Cable Row

Attach straight bar to cable pulley and grasp at shoulder width.  Place feet against foot plates of machine and pull bar back to place tension on cable.  Start with torso leaning slightly forward so you feel a stretch on the lats and then row the bar to yoru sternum squeezing your shoulder blades together.

other options show the following pairings that are effective EDT workouts

•  Barbell curl+Close-grip Pushup
• Dumbbell Overhead Press+ Lat Pull down
• Barbell Romanian Dead lift+Leg Extension
• Front Squat+Pushup
• Leg Press+Pullup

Also:

• remember to warm up,  and stretch before the workout, and to cool down after it's over
• remember to keep the spine straight.
• Be sure to do a 20 minute workout on odd or even days
• Be sure to bring a watch and a nice clean towel.  Who wants to work out  on equipment covered in sweat.  Yuck!!
• And be sure to keep yourself motivated

Tried to keep this as simple to read as possible so anyone can print it out and take it to the gym with them and the gym.  For the ladies, definitely lighter weights, but more repititions.  At least the program is flexible

The information can be found on this site:   http://www.mensfitness.com/training/build-muscle/the-20-minute-escalating-density-training-workout.  I only condensed it to be easier to read so anyone can get to the workout itself.