Athlean-X 100 Workouts

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 384
My favorite YouTube channel put together a series of workouts involving what he calls "effective reps", which are reps essentially past the point of failure. He explains it better in the videos.

https://youtube.com/playlist?list=PLRS2DE4P39EdFtwQkxq3-eLTfylJGz1S_

Perform set reps for ignition set, rest 15 seconds, perform # of Effective Reps (ER) with the same weight, rest-pause as needed until the desired numbers are reached

CHEST
-Dumbbell Bench Press (12 reps into 20 ER’s)
-Cable Crossovers (12 reps into 20 ER’s)
-Incline Dumbbell Press (12 reps into 20 ER’s)
-Weighted Dips (12 reps into 10 ER’s)
-Omni-Crossovers (12 reps into 15 ER’s per side)
-OPTIONAL: Static Hold Push-ups (20 ER’s)

LEGS
-Bulgarian Split Squats (8 reps per side into 15 ER’s per side)
-Romanian Deadlift (12 reps into 20 ER’s)
-Dumbbell Reverse Lunges (8 reps per side into 15 ER’s per side)
-Pull-Through (12 reps into 20 ER’s)
-Dumbbell Spanish Squats (8 reps into 15 ER’s)
-Seated Calf Raises (8 reps per side into 15 ER’s per side)

BACK
-Barbell Rows (12 reps into 20 ER’s)
-Wide-grip Pull-down (12 reps into 20 ER’s)
-Wide-grip Cable Row (12 reps into 20 ER’s)
-Dumbbell High-Pull (12 reps into 20 ER’s)
-Reverse-grip Pull-down (12 reps into 20 ER’s)
-OPTIONAL: Inverted Rows (12 reps into 20 ER’s)

SHOULDERS
-Dumbbell Shoulder Press (12 reps into 20 ER’s)
-Dumbbell Lateral Raises into Static Hold Laterals (12 reps into 20 ER’s)
-Dumbbell Hip Huggers (12 reps into 20 ER’s)
-Cable Stretch Front Raises (12 reps into 20 ER’s)
-Face-pull Raises into Face-pulls (12 reps into 20 ER’s)

ARMS
-Barbell Curls (12 reps into 20 ER’s)
-Dumbbell JM Press (12 reps into 20 ER’s)
-Cross Body Hammer Curl (12 reps into 20 ER’s per side)
-Triceps Push-down (12 reps into 20 ER’s)
-Bicep Chin-ups into Negative Chin-ups (12 reps into 10 ER’s)
-Weighted Triceps Dips into Upright Pause Dips (12 reps into 10 ER’s)
-OPTIONAL: Banded Curls into Banded OH Extension (Hell-in-a-Hundred, 20 reps til 100)
 

RobertRobbins

New member
Posts: 1
Hy there i can see your post and i must say

  1. Purchase the Program: Visit the official Athlean-X website to purchase the "Athlean-X 100 Workouts" program if it's available for sale. Ensure that you acquire the program through legitimate means to access the official workout routines and instructions.
  2. Access the Workouts: Upon purchasing the program, you should receive access instructions. Typically, this involves creating an account on the Athlean-X website and logging in to access the workout videos, guides, and resources.
  3. Follow the Workout Plan: The program should come with a workout plan that outlines which workouts to do on specific days. It's essential to follow this plan as closely as possible to achieve the desired fitness results. TellHappyStar Survey

Thanks and regards
RobertRobbins
 
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