Workout Routines

Lifting 101 for Strength & Size

Try this 101-rep scheme to get bigger and stronger in 15 minutes.

by
EZ-Bar Bench Press
Duration 6 days
Exercises 12
Equipment Yes

If you’re interested in building both size and strength, here’s the first lesson you’ll need to learn: Lifting 101. This 15, 15, 15, 12, 12, 12, 10, 10 rep scheme will total 101 repetitions, offering you all of the aspects you need to begin to add size to any muscle group.

By following this specific workout, you will increase the blood flow to the working muscles, giving you that coveted ‘pump.’ If you want even more, try going through the entire workout, performing full repetitions while increasing the weight each set.

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.   

Monday

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Seated Barbell Biceps Curl How to
exercise image placeholder
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Tuesday

Exercise 1

Machine Row
exercise image placeholder
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Cable Overhead Triceps Extension You'll need: Adjustable Cable Machine, Rope Attachment, Bench How to
Cable Overhead Triceps Extension thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Wednesday

Exercise 1

Military Press
exercise image placeholder
8 sets
101* reps
90-120 sec rest
Perform seated. | *Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Leg Press How to
Leg Press thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Thursday

Exercise 1

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Hammer Curl
exercise image placeholder
8 sets
101* reps
90-120 sec rest
Perform standing. | *Perform reps as 15,15,15,12,12,12,10,10.

Friday

Exercise 1

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Skull Crusher
exercise image placeholder
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Saturday

Exercise 1

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.

Exercise 2

Machine Leg Curl How to
Machine Leg Curl thumbnail
8 sets
101* reps
90-120 sec rest
*Perform reps as 15,15,15,12,12,12,10,10.
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