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  1. #1
    The Greek a1a2's Avatar
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    The 100 reps training workout

    Well this is interesting, I bought a Muscle&Fitness magazine awhile ago and was reading it again, and found this workout. I decided to share it with you guys

    Title: The 100 reps war
    Made by: Trainer James "Buddy" Primm
    Info: Its called 100s training and, as the name implies consists of one set of 100 reps. Each set so punishing that upon completion it provides the lifter "a sense of accomplishment". Terrell Owens of the Buffalo Bills, one of NFL's most shredded physiques uses it. (Taken basically word for word out of Muscle&Fitness)

    The Workout:

    Three days a week program

    Day 1 Monday Chest, Back, Traps, Abs:
    Chest:
    Dumbell press sets: 1 reps: 100
    Push-up sets: 1 reps: 100
    Flye sets: 1 reps: 100

    Back:
    Bent-Over Row sets: 1 reps: 100
    One-Arm Row sets: 1 reps: 100 (each arm)
    Pullover sets: 1 sets: 100

    Traps:
    Dumbbell Shrug sets: 1 reps: 100

    Abs:
    Crunch sets 1 reps: 100

    Day 2 Wednesday Delts, Biceps , Calves:
    Shoulders:
    Overhead Press sets: 1 reps: 100
    Lateral Raise sets: 1 reps: 100

    Biceps:
    Dumbbell Curl sets: 1 reps: 100 (each arm)
    Incline Curl sets: 1 reps: 100 (each arm)

    Calves:
    Standing Calf Raise sets: 1 reps: 100
    Dumbbell Seated calf raise: 1 reps: 100

    Day 3 Friday Legs, Triceps, Abs:
    Quads/Glutes:
    BodyWeight Squat sets: 1 reps: 100
    Dumbbell Lunge sets: 1 reps: 100 (total)
    Sissy Squat sets: 1 reps: 100

    Hamstrings:
    Excercise-Ball Roll-In sets:1 reps: 100

    Triceps:
    Dumbbell Lying Tricep Extensions sets: 1 reps: 100
    Bench Dip sets: 1 reps: 100

    Abs:
    Reverse Crunch sets: 1 reps: 100

    once a week program
    last training day of the week

    Chest:
    Decline Pushp-up sets: 1 reps: 100

    Back:
    One-Arm Row sets: 1 reps: 100 (each arm)

    Shoulders:
    Upright Row sets: 1 reps: 100

    Legs:
    Dumbbell Lunge sets: 1 reps: 100

    Abs: Double Crunch sets: 1 reps: 100

    WARNING: James "Buddy" Primm notes that this is for experience lifters, he also notes that when you first start out you should do 5 sets 20 reps then 2 sets 50 reps, and work your way up to 100 reps in one set.As for rest periods, a good rule of thumb is to rest for as many seconds as you have reps remaining, if you stop after 50 reps, for example, rest 50 seconds. If on the same set if you reach 75 reps before failing again, you'd rest 25 seconds. Also after you have completed the program, you should wait at least 6 weeks before returning to it.

    All credit goes to Muscle&Fitness magazine, and James "Buddy" Primm, I am just sharing it with you guys, also if you like it, +rep would be appreciated.
    Last edited by a1a2; 08-14-2009 at 09:49 AM.
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  2. #2
    Banned TheLostSim1718's Avatar
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    you do know those workouts in those magazines arnt for normal guys right

    there to over train uso u buy their supps
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  3. #3
    The Greek a1a2's Avatar
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    This isn't to buy a supplement, normal lifters could do this too I explained in the warning. Though if your not careful you could get hurt if your not experienced lifter.
    Last edited by a1a2; 08-14-2009 at 09:55 AM.
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  4. #4
    Registered User lefthookright's Avatar
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    lol i wouldn't ever do this if i had half a brain.
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  5. #5
    UNSTOPPABLE GilletteFusion's Avatar
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    high reps with low reps to get ya ripped brahs?

    DO NOT DO THIS **** AND DON'T BELIEVE WHAT THE **** YOU READ IN MAGAZINES PLEASE
    Getting shredded.
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  6. #6
    Banned Tyjim's Avatar
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    These previous posters are a little new I'm guessing.

    I've performed this once or twice for fun. It's a good workout and hard as hell to complete. It's not something I'd do allll the time. But once every few months, it's great to shock the muscle. Try it out.
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