With 1000+ Repetitions hitting every muscle group. The Beginner REP2k Challenge is the way to kick start your journey in Becoming The Beast.

 

 

Biceps

 

Barbell Curl (2 sets of 8)

Close grip barbell curl (2 sets of 8)

Concentration Curl (2 sets of 8 reps each arm)

 

 

Chest

 

dumbbell fly (4 sets of 8)

Dumbbell Press (4 sets of 8)

bench press (4 sets of 8)

 

 

Back

 

One-arm dumbbell row (4 sets of 8) 2 sets each arm

Upright bar row (4 sets of 8)

Lat pull down (4 sets of 8)

Seated row (4 sets of 8)

 

 

Abdominal

 

seated knee ups 4x25

Crunches 4x50

Dumbbell side bend 4x20 (2 sets each side)

 

 

Triceps

 

One-arm dumbbell extensions (4 sets of 8)

Tricep push downs (4 sets of 8)

Overhead barbell extension (4 sets of 8)

 

 

 

Traps and Shoulders

 

shrugs (4 sets of 20)

lateral raises (4 sets of 8)

military press (4 sets of 8)

 

 

Legs

 

Squats (4 sets of 8)

Leg press (4 sets of 8)

Leg Curl (4 sets of 8)

Leg extension (4 sets of 8)

 

 

Forearms

 

Wrist Curl (4sets of 8 reps) (2 sets per arms)

Reverse wrist Curl (4sets of 8 reps) (2 sets per 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.