20 Rep Workout Routine

For this months workout, I’d like to pass on a routine that I’ve used in the past and it’s something I enjoy doing. In fact, I’ve been using this routine on a more frequent basis because it takes a lot of the stress off of my joints and ligaments associated with using heavy weights. I also like the fact that it still forces my body to work extra hard due to the higher than normal repetitions used to complete a set.

This routine is great for those of you who want to give your joints and ligaments a rest from the heavy weight but still want to:

• Maintain hard earned muscle mass;
• Get past weight training plateaus;
• Provide a different but intense workout environment for muscle growth;
• Burn additional fat while maintaining muscle
• Train even though you have an injured body part
• Break up your routine for additional variety

Please remember to be careful on the second last point. If you have an injury, please get it checked out and diagnosed properly.

There are some important benefits to using a workout routine such as the following 20 rep workout.

First, it gives your joints and ligaments a break from heavy weight training. Take it from someone who knows, you don’t want to injure your joints and ligaments.

Once you injure these delicate connective tissues, your body is never the same. Perform this workout for two to three weeks to give your joints and ligaments a break.

Secondly, it is a hard workout to perform. For those of you who want to take a break from heavy lifting, but don’t want to sacrifice your hard earned muscle mass, this workout will ensure you keep that mass.

By providing an intense workout environment, this workout will keep you working just as hard but just not super heavy. Will you lose muscle mass? Nope, in fact you may even gain because of the extra volume involved.

Thirdly, this is a pretty intense workout and will fit in nicely to an overall fat burning plan. Since you’ll be performing higher than normal repetitions with minimal rest periods, you’ll burn extra calories while boosting cardiovascular endurance. It’s a nice change and will help refine the muscle you currently have.

Fourthly, it can be used to build muscle. I have shoulder tendinitis and this routine helps me keep my muscle mass without having to give up upper body training all together. I simply can’t go as heavy as I once did so this option keeps the exercise intense while alleviating the pain associated with heavy weight training.

Fifthly, it’s a pretty quick workout. Since you’ll be resting less in between each set and exercise, the amount of time to complete this routine is less.

In this workout, you will be performing 20 repetitions for each exercise while keeping rest periods to a minimum. Light weight will be used at the start of the routine which you can increase to moderate after a few sessions. Two exercises will be used for each body part. You can increase this to three as you progress with the routine. You can also customize this type of routine to fit your exercise preference and progression. However, the point of this routine is to perform 20 repetitions, per set with a minimum amount of rest in between sets and exercises.

Here’s a look at the routine:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Chest and arms
Rest
Legs / Abs
Shoulders and back
Rest
Repeat

Remember, you can change this schedule around to match that of your current lifestyle. This schedule is not set in stone. I prefer this type of schedule because it gives me more recreational time outside the gym (I don’t live in the gym anymore!).

Prior to each workout session, perform 5 minutes of light cardio.

Day 1 - Chest / Biceps and Triceps

Chest

Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following sets.

4 x 20 repetitions - Rest 30 seconds in between each set

Incline Dumbbell Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following sets.

4 x 20 repetitions - Rest 30 seconds in between each set

Biceps super set with Triceps

Barbell Curls super set with Close Grip Bench Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

3 x 20 repetitions - Rest 30 seconds in between each set

Seated Dumbbell Curls super set with Standing Cable Press Downs

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

3 x 20 repetitions - Rest 30 seconds in between each set

Day 3 - Legs / Abs

Quadriceps

Leg Extensions

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

4 x 20 repetitions - Rest 30 seconds in between each set

Squats

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

4 x 20 repetitions - Rest 30 seconds in between each set

Hamstrings

Leg Curls

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

3 x 20 repetitions - Rest 30 seconds in between each set

Stiff Leg Dead Lifts

3 x 20 repetitions - Rest 30 seconds in between each set

Calves

Standing Calf Raises

5 x 20 repetitions - Rest 20 seconds in between each set

Abs

Ab Crunches

4 x 20 repetitions - Rest 25 seconds in between each set

Day 4 - Back and Shoulders

Back

Seated Lat Machine Pull Downs

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

4 x 20 repetitions - Rest 30 seconds in between each set

T-Bar Rows (If a T-Bar is not available, try Bent Over Barbell Rows)

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

4 x 20 repetitions - Rest 30 seconds in between each set

Shoulders

Seated Barbell Shoulder Press

Warm up: 1 x 30 repetitions - Rest 40 seconds and perform the following super sets

4 x 20 repetitions - Rest 30 seconds in between each set

Single Arm Dumbbell Raise

4 x 20 repetitions - No rest. Once you complete the prescribed repetitions for one arm, do the other arm immediately. Back and forth until the exercise is complete.

Shrugs

4 x 20 repetitions - Rest 20 seconds in between each set

This is a sample 20 rep workout routine. When making exercise transitions, there should be minimal rest with just enough time to get a drink of water and prepare your next exercise. The weight used should be light to moderate with no need of a spotter. However, a spotter may be a good idea if your not sure of the weight so don’t be shy to ask for a spot (Better to be safe than sorry).

Remember, the key to this type of routine is to fully pump the muscles up with as little rest as possible. This allows for added exercise intensity in order to force your body to work harder. Also remember, this is a short term routine and I wouldn’t recommend doing it for any longer than 3 to 4 weeks. However, if your making great gains with it, keep soaking it up and go for as long as you can.

For an added fat burning workout, try doing 15 to 20 minutes of moderate intensity cardio after each session.

Feel free to customize this routine to fit that of your own needs including exercise choices and weight used. However, just remember to keep the amount of repetitions to 20 and rest periods to a minimum.

For those of you who are looking for a complete custom weight training and nutritional routine, head on over to Kyle Leon’s site. He has a fantastic piece of software that customizes your entire nutritional plan (specifically for your body type) and weight training plans designed to build maximum muscle and burn optimal amounts of body fat. It’s an all natural program. Click here to check it out.

I’ve purchased and currently use this program. You can read my review here.

Good luck and all the best,

Blake










Free 12 Week Muscle Building Course
Get Big!


Includes a 12 week program with routine, diet, and tips - FREE - Click Here



[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines



| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry