It's gonna take more than muscles and strength to get through this challenge. Can you push pass the point of wanting to fall to your knees? If pain conquers you, this 2000+ Rep isn't for you. REP2k BecomeTheBeast

 

Biceps

 

Barbell Curl (2 sets of 12)

Close grip barbell curl (2 sets of 12)

Concentration Curl (2 sets of 12 reps each arm)

Reverse Curl (4 sets of 10)

 

 

Chest

 

dumbbell fly (4 sets of 12)

incline dumbbell fly (4 sets of 12)

Dumbbell Press (4 sets of 12)

incline bench press (4 sets of 12)

bench press (4 sets of 12)

 

 

Back

 

One-arm dumbbell row (4 sets of 12)

Upright bar row (4 sets of 12)

Bent over Bar row (4 sets of 12)

Lat pull down (4 sets of 12)

Seated row (4 sets of 12)

 

 

Abdominal

 

seated knee ups 4x25

Crunches 4x50

Dumbbell side bend 6x25 (3 each side)

Abdominal twist holding plate (4x 50 full rotation).

 

 

Triceps

 

One-arm dumbbell extensions (4 sets of 12)

Tricep push downs (4 sets of 12)

Overhead barbell extension (4 sets of 12)

Dumbbell Tricep extensions (4 sets of 12)

 

 

Traps and Shoulders

 

shrugs (4 sets of 25)

lateral raises (4 sets of 12)

barbell front raises. (4 sets of 12)

military press (4 sets of 12)

 

 

Legs

 

Squats (4 sets of 12)

Leg press (4 sets of 12)

Leg Curl (4 sets of 12)

Leg extension (4 sets of 12)

 

 

Forearms

 

wrist Curl (4sets of 20reps) (2 sets per arms)

Reverse wrist Curl (4sets of 20reps) (2 sets each arm)

 

 

 

*The Rep 2k challenge is not intended for a daily workout routine.

 

*Use Proper form on each exercise

 

*Consult your health care provider before performing challenge.