Friday
Dec042009
Posted on 
Friday, December 4, 2009 at 8:26AM | Share Article
Friday, December 4, 2009 at 8:26AM | Share Article The "500" Workout
“The 500”-
Give this workout a try and let us know wht you think!
In each category you find three lifts and rotate the three continuously in reps of 10-20 until you reach 100 reps total. The workout should total 500 reps using 100 reps from each category.
100 reps of pushes: Choose three lifts of pushing weight (push-ups, shoulder press, bench press, incline bench, dumbbell press, etc.).
Rest 2 minutes maximum
100 reps of pulls: Choose three lifts of pulling weight (pull-ups, lat pulls, seated rows, upright rows, bent over row, straight arm pull down, etc.).
Rest 2 minutes maximum
100 reps of arms: Choose three lifts involving biceps, triceps, and forearms (dumbbell curls, cable curls, cable extensions, skull crushers, forearm curls, etc.).
Rest 2 minutes maximum
100 reps of legs: Choose three lifts involving leg muscles (squats, lunges, calf raises, step-ups, leg curls, etc.).
Rest 2 minutes maximum
100 reps of core: Choose three lifts involving core muscles (crunches, leg lifts, knee raise, reaching sit ups, body planks, etc.).
Give this workout a try and let us know wht you think!
In each category you find three lifts and rotate the three continuously in reps of 10-20 until you reach 100 reps total. The workout should total 500 reps using 100 reps from each category.
100 reps of pushes: Choose three lifts of pushing weight (push-ups, shoulder press, bench press, incline bench, dumbbell press, etc.).
Rest 2 minutes maximum
100 reps of pulls: Choose three lifts of pulling weight (pull-ups, lat pulls, seated rows, upright rows, bent over row, straight arm pull down, etc.).
Rest 2 minutes maximum
100 reps of arms: Choose three lifts involving biceps, triceps, and forearms (dumbbell curls, cable curls, cable extensions, skull crushers, forearm curls, etc.).
Rest 2 minutes maximum
100 reps of legs: Choose three lifts involving leg muscles (squats, lunges, calf raises, step-ups, leg curls, etc.).
Rest 2 minutes maximum
100 reps of core: Choose three lifts involving core muscles (crunches, leg lifts, knee raise, reaching sit ups, body planks, etc.).
Reader Comments (2)
This sounds like fun !!
This is my first visit to your website and looking on, I’m impressed! I like your content! I came across your post while trying to find a source for fitness. This is really interesting. it’s good to see one with quality information for once. Keep up the good work! thanks for the post. -Shane