“If you only have 30 minutes but still want to feel like you put in some WORK… 100’s will smoke you,” the former Olympia Women’s Physique winner teased in a recent Instagram post to her 2.2 million followers. This is how you build up some volume:
Dana Linn Bailey’s 100’s Workout: Back Day
Choose your weight
“Grab a weight that allows you to do 15 – 20 clean reps, fresh,” coaches the powerhouse from Reading, PA. For the uninitiated, “fresh” means the muscles should be able to handle this number of reps without becoming overly fatigued, about 45-55% of your maximum capacity, she suggested. “Heavy enough to burn, light enough to move fast.”
How long can you rest between sets?
“20-30 seconds max,” Bailey said. “Shake it out, breathe in and breathe in again. No scrolling. No wondering.”
Choose four exercises and perform 100 repetitions of each
Here’s what Bailey opted for, making her final set a fiery finisher:
Superset: Straight arm pull-downs and lying cable pulls x50/50
Training distribution
“Four exercises – 400 reps of controlled chaos,” the coach said upon completion, explaining that this session builds “muscular endurance, fitness, strength under fatigue, mental toughness and a disgusting pump.”
For those who find their current workouts stale and uninspiring, or feel like they’ve reached a plateau, volume training can be a game changer. Not only does it improve capillarization in the muscles, improving protein and water transfer, but it also stimulates increased glycogen stores, giving you a ‘puffy’ appearance.
It’s a “short, brutal, effective” workout, Bailey concluded. “Try it the next time you get punched in time – and tell me if you survive.”
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