Monday 100 Rep Craziness




Sometimes we get bored with our regular old workout routine. When that happens its time to switch it up a bit. Today we do 100 reps on everything. Why? I guess you are expecting some type of scientific reason. Well, it that is the case I hate to disappoint you. There is no such scientific basis, sometimes you just have to pull a Leroy Jenkins and tell your body, “Thumbs up, let’s do this!” Reason, we don’t need no stinking reason.

Monday (3:50am – 5:30am) 100 Rep Plus Workout

Pects, Triceps, Deltoids, and Traps

1 mile run

Bench press

Set 1 65%x12 (shoulder rehab, flutter kicks, running)
Set 2 80%x8  (shoulder rehab, plank, flutter kicks, running)
Set 3 85%x6 dropped to 335×3 (shoulder rehab, plank, suitcase sit-ups)
Set 4 75%x10 (shoulder rehab, plank, six inch crunches)
Set 5 65%x12 (shoulder rehab, plank, two count crunches)

Set 6 60%x12 (shoulder rehab, flutter kicks, running)
Set 7 50%x 20  (shoulder rehab, plank, flutter kicks, running)
Set 8 50%x 10 dropped to 335×3 (shoulder rehab, plank, suitcase sit-ups)
Set 9 50%x__ (shoulder rehab, plank, six inch crunches)
Set 10 50%x__ (shoulder rehab, plank, two count crunches)


Triceps Press (Against Smith Machine’s Bar)
Set 1 30 reps

Shrugs
Set 1 __x20
Set 2 __x20

Set 3 __x20

Set 4 __x20

Set 5 __x20

Declined Cable Press
Set 1 __x20
Set 2 __x20

Set 3 __x20

Set 4 __x20

Set 5 __x20

Hammer Strength Shoulder Press
Set 1 __x20
Set 2 __x20

Set 3 __x20

Set 4 __x20

Set 5 __x20

Hammer Strength Chest Press
Set 1 __x20
Set 2 __x20

Set 3 __x20

Set 4 __x20

Set 5 __x20

 

Reversed Single Arm Triceps Press Downs
Set 1 __x25
Set 2 __x25

Set 3 __x25

Set 4 __x25

Cable Lateral raises
Set 1 __x25
Set 2 __x25

Set 3 __x25

Set 4 __x25


Machine Flies
Set 1 __x25
Set 2 __x25

Set 3 __x25

Set 4 __x25

Machine Triceps Press
Set 1 ___x100

Dome plank
Set 1 1:40

 

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