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PUMP20
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pump20's New Workout Plan
Information
Frequency :
20 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Chest Day #1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
90 sec
12,8,6,3,3
5
Chest
Leverage Incline Chest Press
60 sec
8
3
Chest
Machine Fly
60 sec
8
3
Chest
Leverage Chest Press
60 sec
8
3
Chest
Cable Cross-Over
30 sec
8
3
Chest
Push-Up
60 sec
8
3
Day 2
Hamstring and Calfs Day #2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Hack Squat (Reverse Position)
90 sec
12,8,6,3,3
5
Upper Legs
Machine Leg Curl (Prone)
60 sec
12
4
Upper Legs
Machine Seated Leg Curl
60 sec
12
4
Lower Legs
Machine Calf Raise
60 sec
15
3
Glutes
Glute Kickback Machine
60 sec
10
3
Day 3
Back Day #3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Machine Reverse T Bar Row
90 sec
12,8,5,3,3
5
Back
T Bar Row
90 sec
12,8,6,3,3
5
Back
Cable Lat Pulldown (Wide Grip)
60 sec
8
3
Back
Cable Seated Row
60 sec
8
3
Back
Dumbbell One-Arm Row
60 sec
8
3
Back
Cable Shoulder Extension
60 sec
8
3
Back
Smith Machine Shrug
60 sec
8
3
Day 4
Shoulder and Arms Day #4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Viking Shoulder Press
75 sec
12,8,5,3,3
5
Biceps
Preacher Curl Machine
75 sec
12,8,5,3,3
5
Triceps
Machine Dip
75 sec
12,8,5,3,3
5
Shoulders
Machine Deltoid Raise
60 sec
8
3
Biceps
EZ Bar Curl
60 sec
8
3
Triceps
Cable Tricep Pushdown (V-Bar)
60 sec
8
3
Shoulders
Machine Shoulder Press
60 sec
8
3
Biceps
Dumbbell Alternating Hammer Curl
60 sec
8
3
Triceps
Cable Rope Overhead Tricep Extension
60 sec
8
3
Day 5
Workout Day #5
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Leg Press
90 sec
12,8,5,3,3
5
Upper Legs
Machine Leg Extension
60 sec
20,15,10
3
Upper Legs
Belted Squat
60 sec
8
3
Upper Legs
Pendulum Squat
60 sec
8
3
Day 6
Workout Day #6
Day 7
Workout Day #7
Day 8
Workout Day #8
Day 9
Workout Day #9
Day 10
Workout Day #10
Day 11
Workout Day #11
Day 12
Workout Day #12
Day 13
Workout Day #13
Day 14
Workout Day #14
Day 15
Workout Day #15
Day 16
Workout Day #16
Day 17
Workout Day #17
Day 18
Workout Day #18
Day 19
Workout Day #19
Day 20
Workout Day #20