20 REP ROUTINE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
JoeHall90 on January 06, 2010
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Abs, Thighs, Back, Calves, Chest, Shoulders, Triceps, Lower Back, Biceps
Description
Hardgainer Routine using basic strength training methods for those who find it hard to put on muscle.. not for the faint hearted!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Cable Crunches50 lbs.2030
50 lbs.2030
50 lbs.2030
Thighs
Barbell Squats190 lbs.2060
190 lbs.2060
190 lbs.2060
Back
Cross-Bench Dumbbell Pullovers77 lbs.960
77 lbs.960
77 lbs.960
Calves
One-Leg Dumbbell Calf Raises72 lbs.2060
72 lbs.2060
72 lbs.2060
Thighs
Stiff-Legged Deadlifts110 lbs.960
110 lbs.960
110 lbs.960
Chest
Barbell Bench Press165 lbs.960
165 lbs.960
165 lbs.960
Back
Lat Pulldown with Neutral Grip121 lbs.960
121 lbs.960
127 lbs.960
Shoulders
Seated Barbell Front Press83 lbs.960
83 lbs.960
83 lbs.960
Triceps
Close-Grip Bench Press99 lbs.960
99 lbs.960
99 lbs.960
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2030
-2030
-2030
Lower Back
Deadlifts154 lbs.2060
154 lbs.2060
154 lbs.2060
Chest
Flat Bench Dumbbell Flyes55 lbs.960
55 lbs.960
55 lbs.960
Calves
Standing Barbell Calf Raises132 lbs.2060
132 lbs.2060
132 lbs.2060
Thighs
Barbell Squats209 lbs.1060
209 lbs.1060
209 lbs.1060
Chest
Incline Barbell Press154 lbs.960
154 lbs.960
154 lbs.960
Back
Pull Up with Neutral Grip-960
-960
-960
Shoulders
Seated Dumbbell Press55 lbs.960
55 lbs.960
55 lbs.960
Biceps
Standing Barbell Curls77 lbs.960
77 lbs.960
77 lbs.960

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