500 Series Workouts

***Pick a weight and use same weight for all 4 sets, 2 MINUTES rest between sets, i suggest u go light to make sure u get all 25 for each set. Here are the rules. If on the second third or forth set you do not get 25 you must start that exercise over with a much lighter weight and repeat.***

**One Body Part Per Day!**

Chest:

1) Incline bench press 4×25

2) Flat dumbells 4×25

3) Cables flies 4×25 superset close grip pushups 4×25

4) dips or assisted dips 4×25

Back:

1) Wide grip pulldown 4×25

2) Single armed dumbell row 4×25 each arm.

3) Close grip pulldown 4×25 superset close grip seated row 4×25

4) back hypers 4×25

Shoulders:

1) Smith machine shoulder press 4×25

2) Dumbell lateral raise 4×25 superset dumbell front raise 4×25

3) Smith upright rows 4×25

4) Rear delt machine 4×25

5) dumbell heavy shrugs 4×25

Legs:

1) Leg extensions 4×25

2) Squats 4×25

3) Leg press 4×25

4) hack squat 4×25

5) Leg curl 4×25

Biceps:

1) Strait bar curl 4×25

2) Seated incline dumbell curls 4×25

3) hammer curls 4×25 same time

4) Rope curls 4×25

5) 21’s (4 sets)

Triceps:

1) Skull crushers 4×25

2) Strait bar tricep pushdown 4×25

3) Rope pushdown 4×25

4) Bench dips 4×25

5) tricep rope kickbacks single arm 4×25