This weight training is called 100’s because it only consists of four different exercises and you do all four 100 repetitions! These instructions must be followed exactly as written! You will surely see a huge improvement in size and muscle. For this routine you will need a watch with a second hand and weights. Before you start, read the entire training plan and gather all your weights. The four exercises for this routine are as follows:

Bench Press (to engage 50% of your body weight, for example, if your weight is 200 lbs, the weight you should perform this exercise with is 100 lbs.) Note that if you are using dumbbells, the combined weight of both dumbbells should be 50%. of your body weight.

Curls (to be performed with 25% of body weight) to be performed with a barbell, barbell or dumbbell curl. But remember that the combined weight of both dumbbells should be equal to approx. 25% of body weight.

Press behind the neck (to get the same weight as above 25% of body weight). This exercise is often referred to as Overhead Extensions.

Crunches (do as many crunches as you can best remember you’re doing 100 of these).

From Day #1 to Day #3, do 100 reps of the bench press in 12 minutes or less (do as many sets and reps as it takes to complete 100 reps on the bench press in 12 minutes). Your weights should be set to 50% of your body. weight.

Standing Curls, 100 Reps in 12 Minutes or Less (Same rules as above apply, do as many sets and reps as it takes to complete 100 reps in 12 minutes) Your weights should be set to 25% of your body weight.

Press extensions behind the neck or overhead for 100 reps in 12 minutes or less (same rules as above apply, use as many sets and reps as needed to complete 100 reps). Your weights should be set at 50% of your body weight.

Crunches Complete 100 sit-ups in 5 minutes.

Day 4 to Day 5

Reduce your time on all exercises from 12 minutes to 10 minutes, but keep the same time on the abs to 5 minutes.

From day 6 to day 10

Raise all your weights by 10% (so instead of being at 50%, you are now at 60% on the bench press and 35% on the curls and press). Keep your time frame equal to 10 minutes for each exercise and 5 minutes for squats.

From day 11 to day 16

Raise all your weights by 10% (so instead of being at 60%, you are now at 70% without bench press and 45% on curls and presses). While keeping the same time frame at ten minutes, and 5 minutes for Abs.

From day 19 to day 22

Reduce the time frame to 8 minutes for each exercise. 5 minutes for abs.

Day #23 to Day #26

Raise all your weights by 10% (instead of being at 70%, you are now at 80% on the bench press and 55% on the curls and press).

Day 27 to Day #30

Raise your weights by 10% (90% on your bench press and 65% on your curl and press exercises).

Day #31 to Day #34

Raise your weight by 10% (to 100% of your body weight on the bench press and 75% for your curls and press).