500 reps by Nemanja

Google Sheet Workout Export

By Nemanja Matovic

Experience Intermediate (2-3 years)
Time 26 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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. 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

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. 

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 90s between rounds

1A.Barbell Romanian Deadlift
5 rounds20 reps0s
1B.Incline Bench Cable Row (Rope Extension)
5 rounds20 reps0s
1C.Push-up
5 rounds20 reps0s
1D.Bodyweight Lunge
5 rounds20 reps0s
1E.Mountain Climber
5 rounds20 reps90s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Inverted Row

See Exercise Notes

5 rounds20 reps0s
1B.Standing Cable Chest Press

See Exercise Notes

5 rounds20 reps60s

Circuit #2 - 5 rounds

Rest 90s between rounds

2A.Barbell Back Squat

See Exercise Notes

5 rounds20 reps0s
2B.Hanging Leg Raise

See Exercise Notes

5 rounds20 reps0s
2C.Machine Hack Squat

See Exercise Notes

5 rounds20 reps90s
Google Sheet Workout Export

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

ExerciseSetsRepsRest

Circuit #1 - 5 rounds

Rest 90s between rounds

1A.Barbell Step-Up
5 rounds20 reps0s
1B.Banded Upright Row
5 rounds20 reps0s
1C.45-Degrees Lat Pulldown
5 rounds20 reps0s
1D.Alternate Seated Palms In Dumbbell Press
5 rounds20 reps0s
1E.Kneeling Ab Wheel
5 rounds20 reps90s

Date Created: 1/16/2019, UTC


Last Updated: 9/12/2020, UTC





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