The "Victorious" 200 Rep Dumbbell Challenge

Google Sheet Workout Export

By Blue Star Nutraceuticals

Experience Advanced (3+ years)
Time 11 minutes/day
Show More
Average Exertion
Average Cardio Intensity

Just because you can’t bench twice your bodyweight and squat 5 plates every day, doesn’t mean you can’t LOOK like you do...

That’s the beauty of muscle maturity.

I should know, I’m turning 50 next month

You see, as you age, the years of physical activity and work cause your muscles to mature, with thicker, more dense fibers, and deeper striations. Your skin thins as you age too, so the muscles show even better.

The way I look at it, I’m just getting started. (smiles)

James Johnson here from Blue Star Nutraceuticals and today I’m going to show you the incredible results you can get, with lighter weight and higher volume, and how muscle maturity - in us, more finely aged guys - can allow you to look better than you ever could have, even in high school.

So grab your dumbbells and get ready for a challenge.

This is The “Victorious” 200 Rep Dumbbell Challenge!

Stick with me to the end, and I’ll tell you how to get one of these shirts for yourself too. After all, you gotta sweat to earn it.

Now let’s get going!

This workout will be completed in circuit fashion to get the most amount of volume completed in the shortest amount of time.

You will perform 10 reps of each exercise - right in the muscle hypertrophy sweet-spot.

Then you’ll have 60 seconds to catch your breath and rehydrate with AminoFast™ once all 4 exercises of the circuit are complete.

You should use a weight that is about 60% of your 1 rep max.

Meaning if you can clean & press 75Lb dumbbells for 1 rep, you will use 45Lb for this workout.

Your goal is to complete 5 rounds of this circuit in under 30 minutes - making this a 200 rep, muscle sculpting, full body blitz.

So push yourself and drop a comment below with how fast you’re able to make it through!

Remember to control your movements, fast explosive concentric, slow controlled eccentric.

Show More


Google Sheet Workout Export

Warm up 5 minutes.

You should use a weight that is about 60% of your 1 rep max.

Complete the workout in 30 minutes.


Circuit #1 - 5 rounds

Rest 60s between rounds

1A.Dumbbell Clean and Press
5 rounds10 reps0s
1B.Dumbbell Reverse Lunge
5 rounds10 reps0s
1C.Reverse Grip Bent Over Dumbbell Row
5 rounds10 reps0s
1D.Neutral Grip Floor Dumbbell Chest Press
5 rounds10 reps60s

Date Created: 2/5/2021, UTC

Last Updated: 2/20/2021, UTC

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.