The 500 Rep Workout Program

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

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