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6 20 Workout
THE 6/20 ROUTINE
This routine consists of two opposite reps systems: low-rep sets of 6 and high-rep sets of 20. The idea is to use heavy weight for your sets of 6 reps to stimulate size and muscularity and use low weight for the sets of 20 reps create a pump and increase vascularity.
Rest 3 minutes between the sets of 6 reps. Rest 1 to 2 minutes between sets of 20 reps.
Make sure to get lots of protein and at least 8 hours of sleep per night.
Monday
SQUATS
LEG EXTENSIONS
LEG CURL
CALF RAISES
3
3
2
2
2
2
2
2
20
6
20
6
20
6
20
6
BENT OVER ROWS
CLOSE GRIP FRONT LAT PULLDOWN
SMITH MACHINE MILITARY PRESSES
INCLINE DUMBBELL BICEP CURLS
2
2
2
2
2
3
3
20
6
20
6
20
6
20
DUMBELL BENCH PRESSES
INCLINE BENCH PRESSES
INCLINE DUMBBELL FLYES
TRICEPS EXTENSIONS
3
3
2
2
2
2
2
2
6
20
6
20
6
20
6
20
SQUATS
LEG EXTENSIONS
LEG CURLS
CALF RAISES
3
3
2
2
2
2
2
2
6
20
6
20
6
20
6
20
SEATED CABLE ROWS
DUMBBELL ROWS
CABLE SIDE LATERALS
PREACHER CURLS
2
2
2
2
2
2
3
3
6
20
6
20
6
20
6
20
BENCH PRESSES
INCLINE DUMBELL BENCH PRESSES
DUMBBELL FLYES
TRICEPS EXTENSIONS
3
3
2
2
2
2
2
2
6
20
6
20
6
20
6
20
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