The One Thousand Rep Challenge


For bodybuilders the thousand rep challenge would be completely different than it would be for a cross-fit expert or a sportsman. It's intense, there's no question about it and the weight that you start with in the first few sets will decrease as you get close to the target, so you need to keep that in mind.

There are many examples targeting different body-parts, its best to use the 1000 rep challenge as a superset between the agonist and the antagonist of a lagging muscle group. For example, if we look at increasing the size of your arms we would then be focusing on triceps for 5 sets of 20 rep's superset with biceps 5 sets of 20 reps.

The thousand rep workout for arms below is something that should be strictly adhered to if you want to see results. One can obviously create your own pattern focusing on a body-part. To get the best results you should do this work out every 15 to 30 days for a few months.

The 1000-Rep Arm Workout

Start with warm-up for couple of sets of 10 reps using 30% of your normal weight.

1. EZ Bar Curl - 5 sets of 20 reps with 2-3 min rest between sets.

Start with warm-up for couple of sets of 10 reps using 30% of your normal weight.

2.Triceps Push-downs - 5 sets of 20 reps with 2-3 min rest between sets.

Squeeze your elbows against your torso when doing this movement.

3. Cable Curls - 5 sets of 20 reps with 2-3 min rest between sets.

Using an EZ-curl handle attached it to the bottom cable.

4. Overhead Cable Extensions - 5 sets of 20 reps with 2-3 min rest between sets.

Facing away from the machine using a rope handle extending arms in front of you.

5. D/B Hammer Curls - 5 sets of 20 reps with 2-3 min rest between sets.

Elbows tucked in at your sides and curling D/B to the shoulders.

6. Lying Triceps Extensions - 5 sets of 20 reps with 2-3 min rest between sets.

Using chains in a skull-crusher position and the chains attached to EZ bar. Normal weights should be used if you don't have any access to training chains.

7. Seated Barbell Curls - 5 sets of 20 reps with 2-3 min rest between sets.

This is a mid-range movement for the biceps, sitting on the edge of a bench you are using a barbell curling upwards, when the barbell touches your knees you curl upwards to the top.

8. D/B Kickbacks - 5 sets of 20 reps with 1-2 min rest between sets.

Using both D/B's keeping your upper arms always parallel with the floor, tense at the top when fully locked out.

9. EZ-Bar Reverse Curls - 5 sets of 20 reps with 2-3 min rest between sets.

Using strict form and limiting body swing.

10. Bench Dips - 5 sets of 20 reps with 1-2 min rest between sets.

Bodyweight between two benches, you should be close to failure by now.


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