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Weekly Plan

Category: Weekly Workouts

This workout can be used as a change of pace or a good way to shock your muscles. Century sets are good for increasing blood flow and oxygen flow to your muscles, which is essential for growth.

Rest only as needed. Use a weight that is challenging. You should not be able to complete more than 70 reps without stopping. Perform as many reps as possible before resting. Keep rest period as short as possible (3-5 seconds) and then continue until 100 reps are complete. Rest 60-90 seconds between exercises. This particular workout is a 3 day split. Perform this workout as a change of pace every 2-4 weeks.

Day 1: Chest, Shoulders, Triceps

  • Incline barbell press, 1 set/ 100 reps
  • Decline barbell press, 1 set /100 reps
  • Cable flyes, 1 set /100 reps
  • Overhead seated db press, 1 set/ 100 reps
  • Db lateral raise, 1 set/ 100 reps
  • Triceps rope pressdown, 1 set/ 100 reps
Day 2: Legs, Calves
  • Barbell squat,  1 set/ 100 reps
  • Machine hack squat,  1 set/ 100 reps
  • Prone hamstring curl,  1 set/ 100 reps
  • Leg extension,  1 set/ 100 reps
  • Machine calf raises,  1 set/ 100 reps
Day 3: Back, Biceps, Forearms
  • Wide grip lat pilldowns, 1 set/ 100 reps
  • Reverse grip lat pulldowns, 1 set/ 100 reps
  • Wide grip seated cable rows, 1 set/ 100 reps
  • Reverse grip seated cable rows, 1 set/ 100 reps
  • Barbell curls, 1 set/ 100 reps
  • Reverse grip barbell curls, 1 set/ 100 reps

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