Need a change? You've come to the right workout. This one week shocker is meant to break through the boredom and monotony, and beat your body into growth.
This will not be an easy week of training. You will be sore as hell, and a few days in you might be tempted to quit altogether. Stock with it. It will be worth it.
100 Rep Hell Workout Notes
This muscle building workout is a great choice for lazy, long weeks when you don't have much on your schedule. There are 3 things you need to do to help maximize this week of brutality:
- Sleep. Sleep, sleep and sleep some more. When you're not sleeping, rest. Sit on your butt and watch a movie.
- Eat. Eat, eat and eat some more. When you're not eating, rest and plan your next high calorie meal. Aim for 4000+ calories per day, minimum. No excuses! Your body will need the fuel. Trust me.
- Drink water. Drink water, and then drink more. Pound the water, or better yet - pound whole milk.
Reps and Sets
You will be performing 100 reps per exercise. There is no specific set and rep schemes. You want to perform 100 total reps, resting as often as you need to get there. Keep the rest periods short and sweet.
Catch your breath, regain your composure, and then knock out a few more reps. Depending on the exercise, 100 reps might take you 20 minutes or 45 minutes. Do not add anything to these workouts. Doing so is foolish.
The 100 Rep Hell Workout Program
- Monday - Deadlifts and Seated Calf Raises
- Tuesday - Bench Press and Skullcrushers
- Wednesday - OFF
- Thursday - Barbell Rows and Barbell Curls
- Friday - Seated Overhead Press and Barbell Shrugs
- Saturday - OFF
- Sunday - Squats and Leg Curls
Working Weights. Use the following weights for each of the listed exercises:
|100 Rep Hell Workout Routine|
|Exercises & Weight Used|
|Deadlift||50% of your one rep max.|
|Seated Calf Raise||Use a weight that would normally allow you to perform about 12-15 reps per set.|
|Bench Press||50% of your one rep max.|
|Skullcrushers||Use a weight that would normally allow you to perform about 12-15 reps per set.|
|Barbell Rows||50% of your one rep max.|
|Barbell Curls||Use a weight that would normally allow you to perform about 12-15 reps per set.|
|Seated Overhead Press||50% of your one rep max.|
|Barbell Shrugs||Use a weight that would normally allow you to perform about 12-15 reps per set.|
|Squats||50% of your one rep max.|
|Leg Curls||Use a weight that would normally allow you to perform about 12-15 reps per set.|