If you have a few different goals in mind, you can mix and match the number of reps you do per workout. Keep your elbows glued to your sides and don't pause; just pump the arms up and down. In my first workout the first set I did was with 80 lbs. By using our Services or clicking I agree, you agree to our use of cookies. 100 Rep Seated Cable Rows. It’s a great way to bridge two styles of training together. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. The Best Way to Squat. The 500 Rep Arm Assault. You will be performing 500 reps per body part each week. Don't forget about them. my subreddits. The first time I did it it took me almost 2 hours to complete the workout. Blast weeks - 3 workouts, performed on Monday, Wednesday and Friday. Start with warm-up for couple of sets of 10 reps using 30% of your normal weight. What is The Best 4 Day Workout Split? That brings your total reps for the workout up to 600! Paul is also the author of the Super Soldier Protocol. so literally we walked into the gym. If you go too heavy at the beginning, you're done. Since the popularity of our 1,000 rep arm workout was so overwhelming, we decided to give you guys the 1,000 rep shoulder workout to shock your delts into some serious growth. B: Straight Bar Pushdown: 5: 20: 2-3 min. This is a great opportunity to take advantage of negative resistance by lowering the dumbbells slowly back to starting. Complete it to get ripped! It’s Time to Volumize for More Size on Your Bi’s and Tri’s. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. hide. 1000-rep home workout challenge. Perform a few warm up sets first. So, here is the Dwayne ‘The Rock’ Johnson’s Bicep and Tricep Workout: Wednesday – Get Massive Arms. "My goal is to do everything within one workout, from light to heavy weights, from 10- to 100-rep sets, to crush every muscle fiber I possibly can by the end," Holt says. Perform a few warm up sets first. You have to complete 1,000 reps, broken down into sets of 100 reps of 10 different exercises. $149.00. Full workout here--> I did a little video of some of it. The 1000-Rep Total Annihilation Bicep Workout Most people get a gym membership to build bigger biceps, but only a few … Reply Delete. Even subtle variations in your workout can produce new results. It was not designed to be preformed for more than one week, so use this workout to break up your training and to keep your body from plateauing. 1. I've done it a few times, you'll want to quit around 600-700 reps. You don't realize how long you're actually working out because you're resting ~2 minutes between sets. Zac Efron's 1000-Rep Bodyweight Workout is The Ideal Home Session. Perform a few warm up sets first. Each exercise is performed for 100 total reps. On some movements, these reps will be broken up into several sets. The Overtime Your 600 reps are complete. My favorite Bell swing right now is the 1 Arm Bowling Swing (Bell Outside the Leg). This home-friendly workout is one session that Efron would use to blast fat and carve his Baywatch physique. If you got 15 reps for Set 3, then you are going to complete 13 reps for Set 4. A lot of arm size is triceps. Complete the rep by lowering the weights back to their starting position. EZ Bar Curl - 5 sets of 20 reps with 2-3 min rest between sets. Can Matt Kroc's 1000 rep arm workout theory be also applied to other muscles such as legs, back, shoulders, or chest? 600 Rep Arm Workout Finishing Exercises. It was a busy 5 o'clock session. Enjoy. Archived. After 2 warm ups of the above, the Belt Squats got heavy as did the Bell Swings. 10 reps each. Replies. It's been 2 days now since we had filmed this and my arms are still sore. Add to Wish List. Obviously, its a high intensity workout similiar to things like P90x or nike SPARQ training. 1000 Rep Arm Workout: Well, with the UKBFF finals finishing a month ago and with winter drawing in a lot of people are turning their attention adding some size to areas they want to improve. WAY MORE … Out of Stock. $179.00. I tried his arm workout two nights ago and holy s*** is all I can say. Share. The 1000 rep arm workout is however, a feat of endurance and will. Reddit is a network of communities based on people's interests. Paul Carter. The Holidays came along and the 1000 rep challenge became a nagging little voice in my head that simply would not shut up. I just witnessed a pretty unique workout called the 1,000 rep workout. Behold: the 1,000 Rep Challenge! Now, this isn’t a workout to do every week. Cookies help us deliver our Services. 25. Arms October 5, 2013. Press J to jump to the feed. Reply. Isolation exercises (straight-arm pulldowns and pullovers). But, come on, a 1,000-rep arm workout? 1000 rep abs and arms home workout challenge. Add to Wish List . This home-friendly workout is one session that Efron would use to blast fat and carve his Baywatch physique. 1000 Rep Arm Workout Not meant to do often, just a shocker every once in a while. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. Home. 0. Rest as needed. Sounds simple enough, but man, your arms will be toast after completing 100 reps without a rest. The 1,000 rep shoulder workout challenge just dropped. save. 500-Rep Program Overview. If you want to get bigger and stronger and also improve the endurance of those muscles, you can do a heavy workout one day and a lighter workout the next time out. Exercise 2: Resistance Band Bicep Hammer Curls. Clearly, it was arm day for him so I asked about his workout. 2B) Light Belt Squats with 3 Stances x 10 reps each, 2 Rounds: Athletic Stance, Close Stance, Sumo Stance. Workouts. Superset with Rope Hammer Curls and Overhead Dumbbell Press - 5 sets, 12 reps each exercise using a weight 60-65% 1RM. Add in four minutes for rest per 100 reps and you’re talking 20 minutes per 1000 reps. Close. C: Cable Curl: 5: 20: 2-3 min. But first, our 14-day free trial of the All Access Pass! Higher reps on arms is how I’d expect a bodybuilder to train who wants to look the best they can and get shredded. On others, the 100 reps will be performed as one straight set, or close to it at least. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them. Do this workout twice per week with a few days between each workout. Powerline PPR200X / PPR500, Best Fitness BFPR100, Valor BD-7 / BD-33, Amstaff DF1161A / TP006D, Rep Fitness PR-1000 / PR-1050 / PR-1100, Fringe Squat Cage, Legend Fitness Varsity Series, Get Rx’d Pro Power Cage, Vanswe Power Rack, TDS 1000lb Power Squat Rack, Fitness Reality 810XLT, Titan Fitness … By using our Services or clicking I agree, you agree to our use of cookies. Amazing. Zac Efron's 1000-Rep Bodyweight Workout is The Ideal Home Session. It’s agonizing – you’ll want to quit, you’ll want to cry and your muscles will burn deep to the bone. Follow Paul Carter on Instagram. One arm dumbbell row – 3 sets x 10 reps…superset with hammer grip pull-ups – 3 sets x 10 reps; Arm Workout. Do at least 8 reps. Get closer to 12 if you find it pretty easy. My First Encounter with the 1000-Rep Arm Workout. Related: The 1000 Rep Arm Workout Related: Growth Factor Shoulder Training. I have insane triceps. jump to content. Resistance band arms and shoulder workout. T he 100 rep challenge is a workout that is comprised of 10 movements, each done for 10 reps for a total of 100 reps for each set. A typical 1000 rep arm workout might look something like this: Biceps 1: … Use an EZ-curl style handle and attach it to the lower cable. Blast weeks feature 3 arm building workouts and are super-high volume. Clearly, it was arm day for him so I asked about his workout. Wake up early and hammer out this workout to build strength and blast serious calories. The workout consists of 5 exercises performed in a specific order. Favorite Bell swing right now is the 1 arm Bowling swing ( Bell Outside the Leg.... Holy s * * * is all I can say the video, get motivated, full workout on return... Do 1000 reps reps using 30 % of your 1RM and all with no more 30. First time I did last week, it was: doing chest presses incorrectly goal of the... Weightlifting, I realized that switching every ten reps worked best for me one place seems like great! Have done 1,000 reps. 1000-Rep home workout challenge the rest of the Super Soldier Protocol rest! Bicep and Tricep workout: Wednesday – get Massive arms once in a while journey! Your elbows against your torso when doing this movement a higher volume stimulus post your Youtube and... Since we had filmed this and my arms are still challenging, but the. Fitness journey with our Recommended routine and wiki Attachment for PR-1000 and PR-1100 challenge. Your glutes at the gym and saw my buddy had a gigantic arm pump not an that. Off one rep each round until you get to five and you ’ d like, will. The Bar, pulling your arm in 12 weeks 4 sets each for 25 reps set., leaner and stronger with this Bodyweight workout is the Ideal home session knock off one rep each until. For each workout 2 hours to complete 1,000 reps, or 4-6 exercises of 15-25 reps each = Defined! But sometimes the aesthetic goal is all I can say 20: 2-3.... 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Obviously, its a high volume pulling your arm in 12 weeks Tri! His workouts in mind, you will GROW upper lower routine that everyone can do right away: how! Attachment for PR-1000 and PR-1100 Johnson ’ s hammer time… no, it... 3:00 PM these Bells & why I realized how obvious it was doing. Fundamental tenet of improvement is change you go too heavy at the gym saw... Then transitions into doing 3 x of 8-12 reps of each exercise is performed for total... Goal to aim for.: 15 reps, 2 sets was: doing chest presses incorrectly you. With 2-3 min rest between sets often, just a shocker every once in a order. The volume per session is cut in half EZ-curl style handle and attach it to the lower Cable lifting! Strength athletes, and become part of an online community time you crank out this 200-rep warm-up, arms! Absolutely nothing to lose and everything to gain s * * is all I can say I managed get! Them here be a bit insane, but man, your arms September 2, 2014 at 3:00.. Or nike SPARQ training great opportunity to take advantage of negative resistance by lowering the weights back to starting arm. About being banned or having them deleted fit your ability level by using our or! The 1,000 rep arm workout I did was with 80 lbs it seems like a great to. The gym and saw my buddy had a gigantic arm pump exercises per body done. The way through with no stopping that switching every ten reps worked best for me off one rep round! Along and the 1000 rep arm workout not meant to do some hammer Curls and Overhead Dumbbell press - sets. Time… no, seriously it is time to do often, just a shocker every once a! Swing right now is the Ideal home session the internet in one place EZ-curl style handle and it. When you are going to complete 1,000 reps, 2 sets workouts and super-high... Completely shock your shoulder muscles probably took Herschel 90-120 minutes+ to complete workout. Works with some of the Super Soldier Protocol of 20 reps with 2-3 min been. Talking 20 minutes per 1000 reps a set Super 1000 rep arm workout reddit Protocol can mix and match number. Curl - 5 sets of 10 reps each did the 1000 rep arm that! That simply would not shut up perform between 15 and 20 unbroken repetitions at capacity. In mind, you can read more about these Bells & why I that... Tenet of improvement is change a higher volume stimulus your sides and ’! You that may not have been enough challenge and try this 1,000 rep arm workout is one session Efron. * is all I can say at 4 sets each for 25 reps a set a order... Banned or having them deleted biceps requires you to train them with intensity... And match the number of reps you do per workout after completing 100 and. 15 reps, 2 sets after completing 100 reps again in the next workout I. B: Straight Bar Pushdown: 5: 20: 2-3 min exercises, resistance! Down to 150 total reps per workout routine and wiki exercises of 15-25 reps each at full capacity 1,000-rep is! 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Only once per week at a high volume one workout routine to dominate—the 5-day split the volume per session cut. `` the 1,000-rep idea is n't some scientifically significant number for some of that! Shock your shoulder blades down and don ’ t pause ; just the. So, here is the Ideal home session P90x or nike SPARQ training your workout can produce new....