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

TSFXTRADER

Tags:

©2019 The Shredded FX Trader 

CONTACT US

We're not around right now. But you can send us an email and we'll get back to you, asap.

Sending

Log in with your credentials

Forgot your details?