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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Rest

Day 3: Muscle Group(s): None...

Day 4: Rest

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

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
1A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	20 reps	90s
1B. Incline Bench Cable Row (Rope Extension) ▶	5 sets	20 reps	90s
1C. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	5 sets	20 reps	90s
1D. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s
1E. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1A. Inverted Row ▶	5 sets	20 reps	60s	A1 Rest 60 seconds before A2
1B. Cable Chest Press ▶	5 sets	20 reps	60s	A2 Rest 60 seconds before A1
2A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	20 reps	90s	B1 Rest 60 seconds before B2
2B. Hanging Leg Raise ▶	5 sets	20 reps	90s	B2 Rest 60 seconds before B3
2C. Machine Hack Squat ▶	5 sets	20 reps	90s	B3 Rest 90 seconds before B1

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
1A. Barbell Step-Up Barbell Step Up by Avid Fitness	5 sets	20 reps	90s
1B. Banded Upright Row Upright Row With Bands by David Kimmerle	5 sets	20 reps	90s
1C. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	20 reps	90s
1D. Alternate Seated Palms In Dumbbell Press ▶	5 sets	20 reps	90s
1E. Kneeling Ab Wheel ▶	5 sets	20 reps	90s

Week 2

Day 1

Scroll to top

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
1A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	20 reps	90s
1B. Incline Bench Cable Row (Rope Extension) ▶	5 sets	20 reps	90s
1C. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	5 sets	20 reps	90s
1D. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s
1E. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s

Day 3

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Exercise	Sets	Reps	Rest	Notes
1A. Inverted Row ▶	5 sets	20 reps	60s	A1 Rest 60 seconds before A2
1B. Cable Chest Press ▶	5 sets	20 reps	60s	A2 Rest 60 seconds before A1
2A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	20 reps	90s	B1 Rest 60 seconds before B2
2B. Hanging Leg Raise ▶	5 sets	20 reps	90s	B2 Rest 60 seconds before B3
2C. Machine Hack Squat ▶	5 sets	20 reps	90s	B3 Rest 90 seconds before B1

Day 5

Scroll to top

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
1A. Barbell Step-Up Barbell Step Up by Avid Fitness	5 sets	20 reps	90s
1B. Banded Upright Row Upright Row With Bands by David Kimmerle	5 sets	20 reps	90s
1C. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	20 reps	90s
1D. Alternate Seated Palms In Dumbbell Press ▶	5 sets	20 reps	90s
1E. Kneeling Ab Wheel ▶	5 sets	20 reps	90s

Week 3

Day 1

Scroll to top

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
1A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	20 reps	90s
1B. Incline Bench Cable Row (Rope Extension) ▶	5 sets	20 reps	90s
1C. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	5 sets	20 reps	90s
1D. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s
1E. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Inverted Row ▶	5 sets	20 reps	60s	A1 Rest 60 seconds before A2
1B. Cable Chest Press ▶	5 sets	20 reps	60s	A2 Rest 60 seconds before A1
2A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	20 reps	90s	B1 Rest 60 seconds before B2
2B. Hanging Leg Raise ▶	5 sets	20 reps	90s	B2 Rest 60 seconds before B3
2C. Machine Hack Squat ▶	5 sets	20 reps	90s	B3 Rest 90 seconds before B1

Day 5

Scroll to top

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
1A. Barbell Step-Up Barbell Step Up by Avid Fitness	5 sets	20 reps	90s
1B. Banded Upright Row Upright Row With Bands by David Kimmerle	5 sets	20 reps	90s
1C. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	20 reps	90s
1D. Alternate Seated Palms In Dumbbell Press ▶	5 sets	20 reps	90s
1E. Kneeling Ab Wheel ▶	5 sets	20 reps	90s

Week 4

Day 1

Scroll to top

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
1A. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	20 reps	90s
1B. Incline Bench Cable Row (Rope Extension) ▶	5 sets	20 reps	90s
1C. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	5 sets	20 reps	90s
1D. Bodyweight Lunge How To Do Bodyweight Lunges — (LUNGE TUTORIAL & FORM) by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s
1E. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	5 sets	20 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Inverted Row ▶	5 sets	20 reps	60s	A1 Rest 60 seconds before A2
1B. Cable Chest Press ▶	5 sets	20 reps	60s	A2 Rest 60 seconds before A1
2A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	20 reps	90s	B1 Rest 60 seconds before B2
2B. Hanging Leg Raise ▶	5 sets	20 reps	90s	B2 Rest 60 seconds before B3
2C. Machine Hack Squat ▶	5 sets	20 reps	90s	B3 Rest 90 seconds before B1

Day 5

Scroll to top

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
1A. Barbell Step-Up Barbell Step Up by Avid Fitness	5 sets	20 reps	90s
1B. Banded Upright Row Upright Row With Bands by David Kimmerle	5 sets	20 reps	90s
1C. 45-Degrees Lat Pulldown 45 degree Lat Pulldown by Frank den Blanken	5 sets	20 reps	90s
1D. Alternate Seated Palms In Dumbbell Press ▶	5 sets	20 reps	90s
1E. Kneeling Ab Wheel ▶	5 sets	20 reps	90s

500 reps by Nemanja

Workout Overview

Week 1

Week 1

Day 1

Day 3

Day 5

Week 2

Day 1

Day 3

Day 5

Week 3

Day 1

Day 3

Day 5

Week 4

Day 1

Day 3

Day 5

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