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500 reps by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
9 minutes/day | 3 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Gain Strength, Increase Stamina, Lose Weight, Tone Body, Fat Loss
Equipment
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
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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

Week 1

Day 1: Full Body

Day 2: Rest

Day 3: Full Body

Day 4: Rest

Day 5: Full Body

Day 6: Rest


Full Body

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. 

Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
1. Barbell Romanian Deadlift
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Bench Cable Row (Rope Extension) demonstrationPlay Incline Bench Cable Row (Rope Extension) demonstration
1. Incline Bench Cable Row (Rope Extension)
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1. Push-up
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
1. Bodyweight Lunge
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
1. Mountain Climber
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

Circuit
Inverted Row demonstrationPlay Inverted Row demonstration
1. Inverted Row
5 sets, 20 reps, (rest 60s)
A1 Rest 60 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Standing Cable Chest Press demonstrationPlay Standing Cable Chest Press demonstration
1. Standing Cable Chest Press
5 sets, 20 reps, (rest 60s)
A2 Rest 60 seconds before A1
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2. Barbell Back Squat
5 sets, 20 reps, (rest 90s)
B1 Rest 60 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2. Hanging Leg Raise
5 sets, 20 reps, (rest 90s)
B2 Rest 60 seconds before B3
Time between exercises: 60s
Show Alternative Exercises
Machine Hack Squatâ–¶
2. Machine Hack Squat
5 sets, 20 reps, (rest 90s)
B3 Rest 90 seconds before B1
Time between exercises: 60s
Show Alternative Exercises

Full Body

Scroll to top

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
1. Barbell Step-Up
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Banded Upright Row demonstrationPlay Banded Upright Row demonstration
1. Banded Upright Row
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
1. 45-Degrees Lat Pulldown
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Seated Palms In Dumbbell Press demonstrationPlay Alternate Seated Palms In Dumbbell Press demonstration
1. Alternate Seated Palms In Dumbbell Press
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
1. Kneeling Ab Wheel
5 sets, 20 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/16/2019, UTC


Last Updated: 9/12/2020, UTC

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