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Love them or hate them, squats are an essential part to any full body workout, and are here to stay. Did you know that by doing squats can lead to increased muscle gain in your arms and even chest?! This is because they create an anabolic environment within your body that promotes body-wide muscle building!

It’s time to take your gains to a new level and put your body into the perfect state to build muscle with this full-body routine:

Day 1: Legs and Abs

Exercise

Set(s)

Reps

Barbell Squats

1

20

Dumbbell Pullovers

3

10

Leg Extensions

2

8-10

Standing Calf Raises

4

8-10

Crunches

3

50

 

Day 2: Rest

Day 3: Chest, Shoulders, Triceps, and Abs

Exercise

Sets

Reps

Bench Press

3

Failure

Incline Bench Press

3

Failure

Dumbbell Flys

3

Failure

Military Press

3

8-10

Lateral Raise

3

8-10

Close-Grip Bench Press

2

8-10

Pushdowns

3

8-10

Crunches

3

50

 

Day 4: Rest

Day 5: Back, Biceps, and Abs

Exercise

Sets

Reps

Barbell Deadlifts

3

Failure

Bent-Over Barbell Rows

3

8-10

Chin-Ups

3

8-10

EZ-Bar Curls

2

8-10

Crunches

3

50

 

Day 6: Rest

Day 7: Rest

 

Notes

  1. Train the lower body twice per week, once with the 20-rep barbell squat routine and the other with something without squats (deadlifts).
  2. With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Get 20 reps.
  3. For each succeeding 20-rep squat workout, add 5 to 10 pounds on the bar and find a way to accomplish 20 reps.
  4. Follow this routine only for 6 weeks, then train normally for 6 weeks before tackling this routine again.

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Disclaimer: This article is original MuscleTech content that is hosted on MuscleTech.com

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