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6 20 Workout
Low Rep and High Rep Workout
This routine uses high reps and low reps in same workout - sets of 6 reps combined with sets of 20 reps. The idea is to use heavy weight for your sets of 6 reps to stimulate size and muscularity while the sets of 20 reps create a pump and help build blood vessels.
Rest 3 minutes between sets on the 6 rep sets - you may have to decrease the weight each set to make the 6 reps.
Rest 1 to 2 minutes between sets on your 20 rep sets.
Make sure to get at least 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day) and at least 8 hours of sleep per night!
Here is a sample program, you need to tailor the program based on your own levels of recovery:
|
DAY |
EXERCISE |
SETS |
REPS |
| MONDAY | SMITH MACHINE SQUATS LEG EXTENSIONS
PEC DEK OR CABLE CROSSOVERS |
3-SETS 3-SETS 2-SETS 2-SETS 2-SETS 2-SETS |
20 6 20 6 20 20 |
| TUESDAY | BENT OVER ROWS CLOSE GRIP FRONT LAT PULLDOWN
|
2-SETS 2-SETS 2-SETS 2-SETS 3-SETS |
20 6 20 6 20 6 20 |
| THURSDAY | LEG PRESS HACK SQUATS STIFF LEG DEADLIFTS BENCH PRESS INCLINE DUMBBELL FLYS SEATED CALF RAISES |
3-SETS 2-SETS 2-SETS 2-SETS 2-SETS |
20 6 20 20 20 20 |
| FRIDAY | SEATED CABLE ROWS 1 ARM DUMBBELL ROWS CABLE SIDE LATERALS CABLE OR REGULAR PREACHER CURLS TRICEP PUSHDOWNS |
2-SETS 2-SETS 2-SETS 3-SETS 3-SETS 2-SETS |
20 6 20 20 20 20 |
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