Workout Routines

The Supersized 500-Rep Workout

Give this total body routine a try to sprout more muscle than you ever imagined.

barbell curl with shredded abs
Duration 1-Week
Exercises 30
Equipment Yes

This workout was designed as a way to “shock” your muscles into some serious growth. Perform this workout for one week every 6-8 weeks to provide your muscles with a higher volume stimulus. 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.

You will be performing 500 reps per body part each week. This routine is built to hit one muscle group only once per week at a high volume. There are five different exercises per body part done at 4 sets each for 25 reps a set. This higher volume will help pump extra blood into your muscles challenging your endurance capability.

60 Days to Fit: Follow this program from fitness expert James Grage and you'll be in great shape in just two short months.

Day 1-Chest

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
4 sets
25 reps
-- rest

Exercise 2

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
4 sets
25 reps
-- rest

Exercise 3

Dumbbell Flye You'll need: Dumbbells, Bench How to
Dumbbell Flye thumbnail
4 sets
25 reps
-- rest

Exercise 4

Cable Flye
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 5

General Pushup You'll need: No Equipment How to
Pushup thumbnail
4 sets
25 reps
-- rest

Day 2 - Back

Exercise 1

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
4 sets
25 reps
-- rest

Exercise 2

Barbell Bent-Over Row You'll need: Barbell How to
Barbell Bent-Over Row thumbnail
4 sets
25 reps
-- rest

Exercise 3

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
4 sets
25 reps
-- rest

Exercise 4

Straight-Arm Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment, Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
25 reps
-- rest

Exercise 5

Stiff-Legged Deadlift
exercise image placeholder
4 sets
25 reps
-- rest

Day 3 - Legs

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
4 sets
25 reps
-- rest

Exercise 2

Leg Press How to
Leg Press thumbnail
4 sets
25 reps
-- rest

Exercise 3

Leg Extension How to
Leg Extension thumbnail
4 sets
25 reps
-- rest

Exercise 4

Lying Leg Curl
lying-leg-curl thumbnail
4 sets
25 reps
-- rest

Exercise 5

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
4 sets
25 reps
-- rest

Day 4 - Shoulders/Traps

Exercise 1

Standing Overhead Press
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
4 sets
25 reps
-- rest

Exercise 3

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
4 sets
25 reps
-- rest

Exercise 4

4 sets
25 reps
-- rest

Exercise 5

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
25 reps
-- rest

Exercise 6

Barbell Shrug You'll need: Barbell How to
Barbell Shrug thumbnail
4 sets
25 reps
-- rest

Day 5 - Arms (Biceps & Triceps)

Exercise 1A

One-Arm Concentration Curls You'll need: Dumbbells How to
One-Arm Concentration Curls thumbnail
4 sets
25 per arm reps
-- rest
Superset with next exercise

Exercise 1B

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
25 reps
-- rest

Exercise 2A

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
4 sets
25 reps
-- rest
Superset with below exercise

Exercise 2B

Machine Dip
exercise image placeholder
4 sets
25 reps
-- rest

Exercise 3A

Preacher Curl
exercise image placeholder
4 sets
25 reps
-- rest
Superset with below exercose

Exercise 3B

Overhead Dumbbell Triceps Extension You'll need: Dumbbells How to
Overhead Dumbbell Triceps Extension thumbnail
4 sets
25 reps
-- rest

Exercise 4A

Hammer Curl
exercise image placeholder
4 sets
25 reps
-- rest
Superset with below exercise

Exercise 4B

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
4 sets
25 per arm reps
-- rest

Exercise 5A

Reverse Curl-Up You'll need: No Equipment How to
Reverse Curl-Up thumbnail
4 sets
25 reps
-- rest
Superset with below exercise

Exercise 5B

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
Close-Grip Barbell Bench Press thumbnail
4 sets
25 reps
-- rest
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