Free personalized workout plan

500 reps by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

52 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

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 low

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Equipment

Ab Wheel, Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine

Average Exertion

70%

Average Cardio Intensity

50%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

52 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

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 low

Show More

Equipment

Ab Wheel, Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Full Body

Avg Cardio Intensity

50%

Workout Overview

Week 1


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. 


ExerciseSetsRepsRestNotes
1A. Inverted Row
Inverted Row
5 sets20 reps60s
A1 Rest 60 seconds before A2
1B. Cable Chest Press
Cable Chest Press
5 sets20 reps60s
A2 Rest 60 seconds before A1
2A. Barbell Squat5 sets20 reps90s
B1 Rest 60 seconds before B2
2B. Hanging Leg Raise
Hanging Leg Raise
5 sets20 reps90s
B2 Rest 60 seconds before B3
2C. Machine Hack Squat
Machine Hack Squat
5 sets20 reps90s
B3 Rest 90 seconds before B1

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

Week 2


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. 


ExerciseSetsRepsRestNotes
1A. Inverted Row
Inverted Row
5 sets20 reps60s
A1 Rest 60 seconds before A2
1B. Cable Chest Press
Cable Chest Press
5 sets20 reps60s
A2 Rest 60 seconds before A1
2A. Barbell Squat5 sets20 reps90s
B1 Rest 60 seconds before B2
2B. Hanging Leg Raise
Hanging Leg Raise
5 sets20 reps90s
B2 Rest 60 seconds before B3
2C. Machine Hack Squat
Machine Hack Squat
5 sets20 reps90s
B3 Rest 90 seconds before B1

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

Week 3


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. 


ExerciseSetsRepsRestNotes
1A. Inverted Row
Inverted Row
5 sets20 reps60s
A1 Rest 60 seconds before A2
1B. Cable Chest Press
Cable Chest Press
5 sets20 reps60s
A2 Rest 60 seconds before A1
2A. Barbell Squat5 sets20 reps90s
B1 Rest 60 seconds before B2
2B. Hanging Leg Raise
Hanging Leg Raise
5 sets20 reps90s
B2 Rest 60 seconds before B3
2C. Machine Hack Squat
Machine Hack Squat
5 sets20 reps90s
B3 Rest 90 seconds before B1

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

Week 4


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. 


ExerciseSetsRepsRestNotes
1A. Inverted Row
Inverted Row
5 sets20 reps60s
A1 Rest 60 seconds before A2
1B. Cable Chest Press
Cable Chest Press
5 sets20 reps60s
A2 Rest 60 seconds before A1
2A. Barbell Squat5 sets20 reps90s
B1 Rest 60 seconds before B2
2B. Hanging Leg Raise
Hanging Leg Raise
5 sets20 reps90s
B2 Rest 60 seconds before B3
2C. Machine Hack Squat
Machine Hack Squat
5 sets20 reps90s
B3 Rest 90 seconds before B1

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


Date Created: 1/16/19, 5:33 PM


Last Updated: 9/12/20, 9:36 PM

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