500 reps by Nemanja

By Nemanja Matovic

	Intermediate (2-3 years)
	26 minutes/day \| 3 days/week \| 4 weeks
	Bodybuilding, Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body, Fat Loss
	Barbell, Hi-Lo Pulley Cable Machine, Incline Bench, Tricep Rope Attachment, Bodyweight, Squat Rack, Single Grip Handle Strap, Pull up bar, Machine, Box, Handle Resistance Bands, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Vertical Bench, Ab Wheel Show More

Average Exertion

Average Cardio Intensity

In this program I will present you a whole body workouts. The goal here will be to pick 5 exercises and do 100 reps for each. You can modify it and do for example just upper body push and pull, or lower body. You can change this training in so many ways. Do this program for a month, add some weight every new session. You will experience great gains and I don't even wanna talk about muscle pump during workouts.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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All exercises should be done in a row, like a circuit. Pause 60 seconds between exercises, and take a 90 seconds rest after 5th exercise.

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 90s between rounds
1A.Barbell Romanian Deadlift	5 rounds	20 reps	0s
1B.Incline Bench Cable Row (Rope Extension)	5 rounds	20 reps	0s
1C.Push-up	5 rounds	20 reps	0s
1D.Bodyweight Lunge	5 rounds	20 reps	0s
1E.Mountain Climber	5 rounds	20 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Inverted Row See Exercise Notes	5 rounds	20 reps	0s
1B.Standing Cable Chest Press See Exercise Notes	5 rounds	20 reps	60s
Circuit #2 - 5 rounds Rest 90s between rounds
2A.Barbell Back Squat See Exercise Notes	5 rounds	20 reps	0s
2B.Hanging Leg Raise See Exercise Notes	5 rounds	20 reps	0s
2C.Machine Hack Squat See Exercise Notes	5 rounds	20 reps	90s

Day 5

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Same principles like on monday, whole workout is a circuit, rest 60 seconds between exercises, and 90 seconds after 5th exercise.

Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 90s between rounds
1A.Barbell Step-Up	5 rounds	20 reps	0s
1B.Banded Upright Row	5 rounds	20 reps	0s
1C.45-Degrees Lat Pulldown	5 rounds	20 reps	0s
1D.Alternate Seated Palms In Dumbbell Press	5 rounds	20 reps	0s
1E.Kneeling Ab Wheel	5 rounds	20 reps	90s

Date Created: 1/16/2019, UTC

Last Updated: 9/12/2020, UTC

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