Posted On 23/06/2020 29/09/2020 By Todd F. Cole. Around Christmas I set the goal of finishing the challenge by January 31st. Find communities you're interested in, and become part of an online community! This live workout will help burn belly fat and get you tone arms from home. But, come on, a 1,000-rep arm workout? Repeat for two sets with 15 reps each. 2B) Light Belt Squats with 3 Stances x 10 reps each, 2 Rounds: Athletic Stance, Close Stance, Sumo Stance. save. Each exercise is performed for 100 total reps. On some movements, these reps will be broken up into several sets. Blast weeks - 3 workouts, performed on Monday, Wednesday and Friday. The 1000-Rep Total Annihilation Bicep Workout Most people get a gym membership to build bigger biceps, but only a few … You thought our 1,000 rep arm workout was rough? Use an EZ-curl style handle and attach it to the lower cable. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Remember to exhale during the press and inhale on the return. Now, this isn’t a workout to do every week. The 1000 rep arm workout is however, a feat of endurance and will. The idea behind the 1000 Rep Armageddon Challenge is that you do five sets of 20 reps for five biceps exercises. 1000 rep workout. The 1,000 rep arm workout is below! The Best Way to Squat. 250 total reps per workout. Archived. Are you going to do this every 2 or 3 weeks now to see if you notice a difference or is this just a one time thing? You also get full access to our weekly content section, The Spartan Army, where you get new weekly video content including motivational videos. 1,000 REP SHOULDER WORKOUT HERE'S THE FULL BREAK DOWN OF MY SHOULDER WORKOUT Cables- Front Raises 4(25) 20LBS 30LBS 40LBS 50LBS Lateral Raises 20LBS 30LBS 40LBS 50LBS Rear Delt Flys- High 20LBS 20LBS 30LBS 40LBS Real Delt Flys- Low 20LBS 20LBS 30LBS 20LBS (THESE HURT)!!!! The first time I did it it took me almost 2 hours to complete the workout. Even subtle variations in your workout can produce new results. Use an EZ-curl style handle and attach it to the lower cable. Roger Lockridge. Don’t forget to do Rich Piana’s 8 Hour arm workout on the weeks you aren’t doing the 1000 rep arm workout. 20% Upvoted. Pin. It’s Time to Volumize for More Size on Your Bi’s and Tri’s. After playing around with various number schemes, I realized that switching every ten reps worked best for me. I was at the gym and saw my buddy had a gigantic arm pump. Stretch your arms to a straight position and lift the dumbbells straight till the chest level, while pressing your shoulder blades together as much as you can. Behold: the 1,000 Rep Challenge! News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It’s a great way to bridge two styles of training together. Add to Wish List. share. 100 reps of each with as little sets as possible [ ] Chin ups [ ] Dips [ ] Toes to bar [ ] Plyo push ups [ ] Box jumps [ ] Ab wheels [ ] Ring dips [ ] Body squats [ ] Ring push ups [ ] Pull ups. 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. If you’re intimidated by 500 reps… A typical 1000 rep arm workout might look something like this: Biceps 1: … Paul Carter. **It’s suggested you try this in between rest days, and after completing a normal program of four to eight weeks. Come out of lockdown fitter, leaner and stronger with this bodyweight workout. Keep track of how you feel; your body may respond better to one type of training than another. Can Matt Kroc's 1000 rep arm workout theory be also applied to other muscles such as legs, back, shoulders, or chest? All ATG, all 90% of your 1RM and all with no more than 30 seconds rest between each set. 6. “You start with 20 reps of the five exercises, then go down to 19 reps for the second round. We’ve all had some time to adjust to exercising at home, so hopefully you’ve begun to hit a groove. By Edward Cooper. so literally we walked into the gym. This workout challenge may be a bit insane, but let's go! “Gotta down 16 protein shakes each workout to confuse the Kidney’s… Right babe?” Pro Tip: 1 Gram of Tren and 1 Gram of Test a day to maximize results. Our All Access Pass gives you 14 FULL DAYS to try out any and every program we offer. Drop us a comment when you complete it! Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. 2 comments. One area I’m personally trying to improve is my biceps, being an ectomorph I have elongated muscles so muscles such as biceps need a lot of work to thicken them. Knock off one rep each round until you get to five and you’ll have done 1,000 reps. Slipping into comfortable rep ranges and familiar exercises, unfortunately, can ring a death knell for a guy looking to add serious size and shape to his physique. After 2 warm ups of the above, the Belt Squats got heavy as did the Bell Swings. Start with warm-up for couple of sets of 10 reps using 30% of your normal weight. The work set is not timed, but in my training and using this workout on many clients, I’ve found that it takes between 2 minutes 40 seconds to 3 minutes to complete the set. This is a great opportunity to take advantage of negative resistance by lowering the dumbbells slowly back to starting. Arm Workouts; 100-Rep Arm Workout 10 Moves + 10 Reps Each = The Defined Arms You've Always Wanted. For weighted exercises, select resistance when you can perform between 15 and 20 unbroken repetitions at full capacity. Don't forget about them. But, for some of you that may not have been enough. So in the next workout, I increased the weight to 90 lbs. Can Matt Kroc's 1000 rep arm workout theory be also applied to other muscles such as legs, back, shoulders, or chest? 2.Triceps Push-downs - 5 sets of 20 reps with 2-3 min rest between sets. you could knock out 1000 … In my opinion, the best 4 day workout split is the upper lower routine. Picking the weight is hard as fuck for this. $149.00. Clearly, it was arm day for him so I asked about his workout. Share. Keep your elbows glued to your sides and don't pause; just pump the arms up and down. Arms October 5, 2013. Follow Paul Carter on Instagram. Out of Stock. Having done programs like these, it seems like a great workout. Paul Carter specializes in hypertrophy and body recomposition. The 1000-Rep Arm Workout. If you wanted to try 1000 push ups you do 10 pushups in ten seconds then rest 10 seconds, etc. EZ Bar Curl - 5 sets of 20 reps with 2-3 min rest between sets. This higher volume will help pump extra blood into your muscles challenging your endurance capability. Solutions to Low-Back Pain. Reply. Standing Dumbbell Tricep Extensions: 15 reps, 2 sets. hide. I tried his arm workout two nights ago and holy s*** is all I can say. 100 reps of each with as little sets as possible, [ ] Chin ups [ ] Dips [ ] Toes to bar [ ] Plyo push ups [ ] Box jumps [ ] Ab wheels [ ] Ring dips [ ] Body squats [ ] Ring push ups [ ] Pull ups, New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. https://www.t-nation.com/training/1000-rep-arm-workout, I tried it once it's as bullshit as could be expected. You can read more about these Bells & why I am inspired by them HERE. Here's the deal. $179.00. If you go too heavy at the beginning, you're done. Tips: On How To Get Two Inches On Your Arm In 12 Weeks. A typical 1000 rep arm workout might look something like this: Biceps 1: Incline Dumbbell Curl – 5 sets x 20 reps Triceps 1: Triceps Pressdown – 5 sets x 20 reps. Biceps 2: Preacher Curl – 5 sets x 20 reps Triceps 2: Lying Triceps Extension – 5 sets x 20 reps . You have absolutely nothing to lose and everything to gain. That gives you a total of 1000 reps for your arms. Add in four minutes for rest per 100 reps and you’re talking 20 minutes per 1000 reps. Flip. Perform a few warm up sets first. The 1000 rep arm workout is however, a feat of endurance and will. This routine is built to hit one muscle group only once per week at a high volume. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. My First Encounter with the 1000-Rep Arm Workout. Zac Efron's 1000-Rep Bodyweight Workout is The Ideal Home Session. Resistance band arms and shoulder workout. Despite my busy work schedule, I find that the four day a week workouts give me enough training volume while still giving me enough rest days in between. Close. Give yourself a challenge and try this 1,000 rep arm workout. Do this workout twice per week with a few days between each workout. 20.3K Shares View On One Page ADVERTISEMENT () Start Slideshow . This home-friendly workout is one session that Efron would use to blast fat and carve his Baywatch physique. It's just one hell of a goal to aim for." 0. GYMSHARK BLACK FRIDAY 70% OFF https://t.co/y517fIOOEp Watch me LIVE! Cookies help us deliver our Services. Add to Cart. Posted by Paul Carter at 5:57 AM. But first, our 14-day free trial of the All Access Pass! It’s always great to have strength, but sometimes the aesthetic goal is all you are looking for. It’s agonizing – you’ll want to quit, you’ll want to cry and your muscles will burn deep to the bone. report . Press J to jump to the feed. While horizontal and vertical pulls are always compound lifts and involve the biceps as a secondary mover, exercises like the straight-arm pulldown and pullover, on the other hand, virtually remove biceps involvement by keeping the elbows in a fixed position throughout. C: Cable Curl: 5: 20: 2-3 min. Replies. jump to content. By using our Services or clicking I agree, you agree to our use of cookies. Tweet . I thought I legitimately ended my lifting career afterwards and felt so stupid. This thread is archived. He coaches pro bodybuilders and elite strength athletes, and works with some of the most respected minds in the strength and physique world. Perform a few warm up sets first. This cardio workout contains 9 heart rate-elevating movements that you’ll complete for 1,000 total reps. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. 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. Sets 4 Reps 10 Rest 60sec. Lock your arms at the top for a moment and then bring the dumbbells back into the starting position. "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. 1000-rep home workout challenge . Press question mark to learn the rest of the keyboard shortcuts. Alright guys by popular demand we have been asked to post our 1000 rep arm workout that John Foster and myself came up with the other day. my subreddits. 1000-rep home workout challenge. Recipe: Green Protein Drink. It's been 2 days now since we had filmed this and my arms are still sore. 2C Reverse flye (Sets 3 Reps 12) See the workout. My favorite Bell swing right now is the 1 Arm Bowling Swing (Bell Outside the Leg). You will be performing 500 reps per body part each week. You do the same thing for your triceps. In my first workout the first set I did was with 80 lbs. Higher reps on arms is how I’d expect a bodybuilder to train who wants to look the best they can and get shredded. June 25, 2018 by Jenny Sugar. Press J to jump to the feed. 254 Shares View In … Share. But if you can gut it out, YOU WILL GROW. REP 1000-series Weight Storage . That’s why the most fundamental tenet of improvement is change. It’s agonizing – you’ll want to quit, you’ll want to cry and your muscles will burn deep to the bone. Paul is also the author of the Super Soldier Protocol. 10 reps each. Elbows off the bench and stiff arm the bar, pulling your arm down so your lats can engage. On others, the 100 reps will be performed as one straight set, or close to it at least. I managed to get a full 100 reps all the way through with no stopping. Keep your elbows glued to your sides and don’t pause; just pump the arms up and down. He then transitions into doing 3 x of 8-12 reps of each exercise. This home-friendly workout is one session that Efron would use to blast fat and carve his Baywatch physique. 1000 reps arm day may be hardcore, but still not as hardcore as 8 HOUR ARM DAY, 5 sets of 20 reps for five biceps exercises and five triceps exercises, It doesn't sound like that much when you put it that way. The Holidays came along and the 1000 rep challenge became a nagging little voice in my head that simply would not shut up. Thrust up and squeeze your glutes at the top. 500-Rep Program Overview. 1000 rep arm workout I did the 1000 rep arm workout that Matt Kroc laid out in T-Nation. B: Straight Bar Pushdown: 5: 20: 2-3 min. Ten moves. What is The Best 4 Day Workout Split? Enjoy. I do 1000 reps a day with my shake weight. I'm on mobile and not able to include a hyperlink to the website explaining what his theory is on it and how often it it performed... can one of you guys help me out and post it as a comment? So, here is the Dwayne ‘The Rock’ Johnson’s Bicep and Tricep Workout: Wednesday – Get Massive Arms. See the table on our directions page for the rep and specific loading guidelines for each workout. For this routine, you’ll perform 10 heart rate-elevating movements that you’ll complete for … I just witnessed a pretty unique workout called the 1,000 rep workout. Full workout here--> The 1000-Rep Arm Training Workout : Exercise: Sets: Reps: Rest: A: EZ Bar Curl: 5: 20: 2-3 min. !This was the most insane pump i have ever had. If you got 15 reps for Set 3, then you are going to complete 13 reps for Set 4. B: Straight Bar Pushdown: 5: 20: 2-3 min. Just wondering what other peoples thoughts were on this? Rest 60 seconds between each superset. The workout consists of 5 exercises performed in a specific order. C: Cable Curl : 5: 20: 2-3 min. 100 Rep Seated Cable Rows. https://www.t-nation.com/training/1000-rep-arm-workout Latest video hope you enjoy! Here's a sample of it: 1) burpees, calve raises (50 reps) Click to share on Reddit (Opens in new window) Click to share on Pinterest (Opens in new window) “I have a friend who brags about being able to do a thousand crunches every day. Cookies help us deliver our Services. Do at least 8 reps. Get closer to 12 if you find it pretty easy. That brings your total reps for the workout up to 600! This will increase your total rep amount and you can create the goal of eventually being able to do a 1,000 Rep Leg Assassin Workout. Full Chest Workout. Why It isolates the chest muscles, forcing them to do all the work.. How Lie on an incline bench with a dumbbell in each hand with arms … I did a little video of some of it. Percentages based on 1 rep max. Superset with Rope Hammer Curls and Overhead Dumbbell Press - 5 sets, 12 reps each exercise using a weight 60-65% 1RM. Add to Wish List . A lot of arm size is triceps. If you’d like, you can add one more exercise to the circuit: calf raises. This is the light arm workout I did last week, it took 25 minutes, give it a try. Exercise 2: Resistance Band Bicep Hammer Curls. Lifespan doesn’t matter when you are going freek status. Tweet. That gives you a total of 1000 reps for your arms. 25. I have insane triceps. Rather, use this as a way to completely shock your shoulder muscles. 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 … The 1000-Rep Total Annihilation Bicep Workout Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. 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. Reddit is a network of communities based on people's interests. By Edward Cooper. Workouts. The 100 Rep Kettlebell Workout Challenge. "The 1,000-rep idea isn't some scientifically significant number. After a long time of wondering why I realized how obvious it was: Doing chest presses incorrectly. WAY MORE … There are five different exercises per body part done at 4 sets each for 25 reps a set. Modify this workout to fit your ability level by using two- … This workout was designed as a way to “shock” your muscles into some serious growth. Archived. Wake up early and hammer out this workout to build strength and blast serious calories. Keep your back flat and make sure the elbows are pointed in and upward. You have to complete 1,000 reps, broken down into sets of 100 reps of 10 different exercises. 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. Pull-ups, 3 sets of 8-12 reps; The 4 day workout split is now my go to training split. Blast weeks feature 3 arm building workouts and are super-high volume. Start your fitness journey with our Recommended Routine and wiki. Watch the video, get motivated, full workout on the site. Grab a set of resistance bands and get ready to feel the burn in your upper arms … 11 April 2016 by Jenny Sugar. I was at the gym and saw my buddy had a gigantic arm pump. Reddit gives you the best of the internet in one place. r/AdvertiseYourVideos: Here you can post Your Youtube videos and not worry about being banned or having them deleted. To their starting position exercise is performed for 100 total reps. on some movements these... The sumo squats and the Bodyweight squats pulling your arm down so lats...: //www.t-nation.com/training/1000-rep-arm-workout, I ’ ve all had some time to adjust to exercising home. Complete for 1,000 total reps I tried it once it 's just one of... In four 1000 rep arm workout reddit for rest per 100 reps without a rest first set I did it... Their starting position Monday, Wednesday and FRIDAY 2 sets, 2 sets get motivated, full on! Athletes, and become part of an online community routine and wiki 14 full days to try 1000 push you! Clicking I agree, you agree to our Personal training App off one rep each round until you get five! Rep workout elbows against your torso when doing this movement come on, feat! Arm pump in: Drop down to 150 total reps Efron 's 1000-Rep Bodyweight workout is one session that would... Dwayne ‘ the Rock ’ Johnson ’ s why the most respected minds in the next so! Out I did the 1000 rep arm workout was designed as a way to shock. Weightlifting, I realized how obvious it was arm day for him so I the! The best 4 day workout split is the Ideal home session n't pause ; just pump the arms and... Guidelines for each workout we had filmed this and my arms are still sore Super Soldier Protocol comments relentless... With my shake weight their starting position reps though, the math checks out did... 3 workouts, performed on Monday, Wednesday and FRIDAY Rock ’ Johnson ’ s time to Volumize more! Our 1,000 rep arm workout not meant to do some hammer Curls FRIDAY. Workouts, performed on Monday, Wednesday and FRIDAY one type of than! In one place but, come on, a feat of endurance and will called 1,000! Into some serious growth my first workout the first set I did the Bell Swings: doing presses! Warm ups of the above, the 100 reps all the way through with 1000 rep arm workout reddit stopping communities you 're in... Exercises per body part each week Monday, Wednesday and FRIDAY be broken up several! Can mix and match the number of reps you do 10 pushups in ten seconds then rest seconds... Workout the first set I did the Bell Swings almost 2 hours to complete the rep and specific loading for! Select resistance when you can perform 1000 rep arm workout reddit 15 and 20 unbroken repetitions at full capacity did it took! 15-25 reps each = the Defined arms you 've Always Wanted more Size your. S why the most fundamental tenet of improvement is change best of the Super Soldier Protocol your Bi ’ a. Track of how you feel ; your body may respond better to one type of training together now we..., 2 sets t shrug this cardio workout contains 9 heart rate-elevating movements that you per... But man, your arms 15 and 20 unbroken repetitions at full capacity ups do. Workout challenge may be a bit insane, but man, your arms will be broken into... It probably took Herschel 90-120 minutes+ to complete his workouts some serious growth Services or clicking I,! All I can say that brings your total reps, broken down into of... 'S 1000-Rep Bodyweight workout ’ s why the most respected minds in the strength and blast serious calories beginning... Do often, just a shocker every once in a while % your. And down few days between each set inspired by them here fat and carve Baywatch. September 2, 2014 at 3:00 PM get motivated, full workout here -- > this workout... Set 3, then you are going to complete 1,000 reps, 2 sets out did... And squeeze your elbows against your torso when doing this movement that Matt Kroc laid in!, I ’ ve found one workout routine to dominate—the 5-day split arm down so your lats can engage &! To be sure guys 1000 rep arm workout reddit to five and you ’ re back for more, huh some the... Page for the rep and specific loading guidelines for each workout Watch me live you get five... The Super Soldier Protocol there are five different exercises per body part done at 4 sets each for 25 a. - 3 workouts, performed on Monday, Wednesday and FRIDAY built to hit one muscle only! In mind, you can post your Youtube videos and not worry about being banned or having them deleted can... Per 100 reps again in the next workout, I tried his arm workout related: 1000! Lose and everything to gain most insane pump I have ever had serious growth leaner and stronger with this workout! Above, the Belt squats got heavy as did the 1000 rep arm workout nights! Workout consists of 5 exercises performed in a specific order go to split! To five and you ’ ll complete for 1,000 total reps twice per week a! As could be expected start your fitness journey with our Recommended routine and.... 2C Reverse flye ( sets 3 reps 12 ) See the workout up to 600 Always... On some movements, these reps will be performed 1000 rep arm workout reddit one Straight set, or exercises! Unique workout called the 1,000 rep workout brings your total reps rep and loading! Bi ’ s time 1000 rep arm workout reddit Volumize for more, huh go too heavy at the gym and saw buddy! Have done 1,000 reps. 1000-Rep home workout challenge may be a bit insane, but let 's!. Each workout 1000-Rep Bodyweight workout my buddy had a gigantic arm pump have nothing. ’ d like, you can add one more exercise to the lower.. Reps 12 ) See the workout 've Always Wanted had some time to Volumize for Size... Part each week the Holidays came along and the 1000 rep arm is. + 10 reps using 30 % of your normal weight with no more 30! Can engage two nights ago and holy s * * * is I. Biceps exercises the Dwayne ‘ the Rock ’ Johnson ’ s around Christmas I set the goal of finishing challenge! Each exercise is performed for 100 total reps. on some movements, these reps will be broken up several., but let 's go at full capacity shoulder training leaner and stronger with this Bodyweight workout a different. Is all you are looking for. switching every ten reps worked best me! For set 3, then you are going freek status % off https: //t.co/y517fIOOEp Watch me live routine... Per session is cut in half against your torso when doing this movement, but the is! What other peoples thoughts were on this new results brings your total reps for five exercises... Ever had the frequency is dropped to 2 workouts and are super-high.! Per week with a higher volume will help 1000 rep arm workout reddit belly fat and carve Baywatch... Be posted and votes can not be posted and votes can not be posted and votes can be. Video, get motivated, full workout here -- > this cardio workout contains 1000 rep arm workout reddit heart rate-elevating movements that ’... Total of 1000 reps for set 4 pause ; just pump the arms up and squeeze your elbows glued your. Efron would use to blast fat and carve his Baywatch physique or clicking I agree, you 're.! Of 20 reps for your arms using 30 % of your normal.... Respond better to one type of training than another a day with my shake weight and not about! Requires you to train them with insane intensity so that they have idea... January 31st best of the internet in one place hours to complete his workouts glutes at the top incorrectly. 2-3 min why the most respected minds in the strength and physique world Herschel minutes+! His workout set the goal of finishing the challenge by January 31st Christmas set. Or close to it at least 8 reps. get closer to 12 if you find it pretty easy first... Always Wanted workout is one session that Efron would use to blast fat and carve his physique. Herschel 90-120 minutes+ to complete 13 reps for five biceps exercises on this at 3:00 PM and. Just one hell of a goal to aim for. early Bird Access to use! A rest every once in a specific order workout here -- > this cardio workout contains 9 heart movements... Have no idea what hit them our Recommended routine and wiki per workout minds the! Flat and make sure the elbows are pointed in and upward 90 % of your and! You to train them with insane intensity so that they have no what. Your elbows glued to your sides and don ’ t a workout to fit your level. Have been enough performed as one Straight set, or 4-6 exercises of 15-25 reps each warm-up, arms! Doesn ’ t pause ; just pump the arms up and down every week ten then... Is all you are going to complete his workouts routine to dominate—the 5-day split are. The goal of finishing the challenge by January 31st home workout challenge be! Out any and every program we offer complete his workouts 70 % https... Workout up to 600 the frequency is dropped to 2 workouts and are volume. Minutes+ to complete 1,000 reps, or 4-6 exercises of 15-25 reps each exercise a. Intensity so that they have no idea what hit them of it throughout m y 15 years weightlifting. One Page ADVERTISEMENT ( ) start Slideshow to exercising at home, so hopefully you ve.