The “500” workouts (Home)
500 reps per workout!!!
These are not for the weak. You may have heard of workouts that will get you in “Spartan” shape, and you’re welcome to try them.
These are NOT those! Try adding 200 reps to those workouts because here every workout involves 500 reps. Pick a workout and grind it out! Each workout starts with 5 sets of 10 reps, followed by 2 burnout sets of 25 reps. I recommend supersetting the 2 groups of 5 lifts, so when one muscle group is resting, you are working the opposing muscle group.
Chest and Back - 500
5 sets of 10 reps = 50 x 5 lifts = 250 reps
DB Chest Flys 1.5 reps
DB Reverse Flys 1.5 reps
DB Chest press
DB Pull-over
DB Heavy Scapula Retraction rows
2 sets of 25 = * 5 = 250 reps
Cable Face Pull
Push-ups
Lying Wide-grip Row (reverse push-ups)
Cable Flys
Machine Reverse Flys
Shoulders and Lats - 500
5 sets of 10 reps = 50 x 5 lifts = 250 reps
DB Arnold Shoulder Press
Single-arm fixed-elbow DB Lat Row - R & L
BB Push-press
Wide-grip Pull-ups
Handstand Push-ups (or Feet-elevated L-push-ups)
2 sets of 25 = * 5 = 250 reps
Wide-grip Lat Pull-downs
Cable Lateral Raise - R & L
Cable Straight-arm Pull-down
DB Shoulder Press 1.5 reps
Cable Lat Row w/ fixed-elbow R & L
Arms and Core - 500
5 sets of 10 reps = 50 x 5 lifts = 250 reps
BB Curl
BB over-head French Tricep Press
BB Reverse Curl
BB Lying Skull Crusher
BB Drag Curl
2 sets of 25 = * 5 = 250 reps
Rope Cable Tricep push-downs
Rope Cable Hammer Curl
Rope Cable Overhead Tricep extension
Incline bench Concentration DB Curlst R & L
Bent-over DB Tricep Kickbacks R & L
Legs - 500
5 sets of 10 reps = 50 x 5 lifts = 250 reps
BB Squat
Single-leg Bulgarian Split-squat
BB Front Squat
BB Hip Thrusts
Leg Press Machine
Option 2:
500 Reps - 4 sets of 25 = 100 * 5 = 500
Leg Press Machine
Seated Leg Extensions
Seated Leg Curls
Smith Toe-ups
Single-leg DB Straight-leg Deadlifts
