The 500 Rep Workout Program
It is not uncommon for me to find workouts that push my limits and this is definitly one of them. I would use this program when I am looking to break a plateau or just want to mix things up. It is great if you are in a cutting phase of your fitness program.
Pick a weight and use same weight for all 4 sets, 2 MINUTES rest between sets, I suggest u go light to make sure u get all 25 for each set. The idea being is that you complete the full set of 4 with the same weight. Leave the ego at the door and make sure you pick a weight you can use throughout the program.
**One Body Part Per Day!**
Chest:
1. Incline bench press 4×25
2. Flat dumbells 4×25
3. Cables flies 4×25
4. dips or assisted dips 4×25
5. Dumbbell pullover 4×25
Back:
1. Wide grip pulldown 4×25
2. Single armed dumbell row 4×25 each arm.
3. Close grip pulldown 4×25
4. Read Delt Rope Pulls 4×25
5. Close grip seated row 4×25
Shoulders:
1. Standing Military press 4×25
2. Dumbell lateral raise 4×25 superset dumbell front raise 4×25
3. Smith upright rows 4×25
4. Rear delt machine 4×25
5. Dumbell heavy shrugs 4×25
Legs:
1. Leg extensions 4×25
2. Squats 4×25
3. Leg press 4×25
4. hack squat 4×25
5. Leg curl 4×25
Biceps:
1. Ezee bar curl 4×25
2. Seated incline dumbell curls 4×25
3. hammer curls 4×25
4. Rope curls 4×25
5. 21’s (4 sets)
Triceps:
1. Close Grip Bench Press 4×25
2. Strait bar tricep pushdown 4×25
3. Rope pushdown 4×25
4. Dips 4×25
5. Tricep rope kickbacks single arm 4×25