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500 reps by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
52 minutes/day | 3 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Lose Weight, Tone Body
Equipment
Ab Wheel, Bands, Barbell, Bodyweight, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
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 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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Workout Overview


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. 

Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1A. Romanian Deadlift
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
Incline Bench Cable Row (Rope Extension) demonstrationPlay Incline Bench Cable Row (Rope Extension) demonstration
1B. Incline Bench Cable Row (Rope Extension)
5 sets, 20 reps, (rest 90s)
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Push-up demonstrationPlay Push-up demonstration
1C. Push-up
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1D. Bodyweight Lunge
5 sets, 20 reps, (rest 90s)
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Mountain Climber demonstrationPlay Mountain Climber demonstration
1E. Mountain Climber
5 sets, 20 reps, (rest 90s)
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Day 3

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Circuit
Inverted Row▶
1A. Inverted Row
5 sets, 20 reps, (rest 60s)
A1 Rest 60 seconds before A2
Show Alternative Exercises
Cable Chest Press demonstrationPlay Cable Chest Press demonstration
1B. Cable Chest Press
5 sets, 20 reps, (rest 60s)
A2 Rest 60 seconds before A1
Show Alternative Exercises
Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
2A. Barbell Squat
5 sets, 20 reps, (rest 90s)
B1 Rest 60 seconds before B2
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2B. Hanging Leg Raise
5 sets, 20 reps, (rest 90s)
B2 Rest 60 seconds before B3
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Machine Hack Squat▶
2C. Machine Hack Squat
5 sets, 20 reps, (rest 90s)
B3 Rest 90 seconds before B1
Show Alternative Exercises

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. 

Circuit
Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration
1A. Barbell Step-Up
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
Banded Upright Row demonstrationPlay Banded Upright Row demonstration
1B. Banded Upright Row
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
1C. 45-Degrees Lat Pulldown
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
Alternate Seated Palms In Dumbbell Press▶
1D. Alternate Seated Palms In Dumbbell Press
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises
Kneeling Ab Wheel▶
1E. Kneeling Ab Wheel
5 sets, 20 reps, (rest 90s)
Show Alternative Exercises

Date Created: 1/16/2019, UTC


Last Updated: 9/12/2020, UTC

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