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This is a workout based upon the famous "300" workout/movie, where an individual will performed the listed exercises in giant-set fashion to build a ripped and lean physique.
A giant-set is a workout where an individual will perform one exercise right after the next with little to ne rest in between each exercise.
For this routine it is important to complete all of the reps listed for each exercise, if you aren't able to complete all of the reps in one set, you can take a quick rest and then complete the rest of the reps.
*** Note
Diet is key for any routine that is meant to lean out the stomach and waistline. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.
This routine is not meant to be performed every single day, either 2 to 3 times out of the week as it requires a high demand on your muscles and you can injure yourself.
You can add this routine in replace of any exercise day within the current routine that you are using to mix up your current workout.
As this is an advanced routine, it is important that you are able to perform the exercises and the reps set, if you aren't able to do what is required, it isn't recommended that you perform this routine.
Make sure that you are performing each exercise within the routine with proper form to prevent any injury.
Pull-Up
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1x30 reps |
rest: 15s
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Barbell Deadlift
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1x50 reps |
rest: 15s
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Push-Up
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1x50 reps |
rest: 15s
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Box Jump Multiple Response
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1x50 reps |
rest: 15s
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Barbell Clean and Jerk
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1x50 reps |
rest: 15s
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Hanging Leg Raise
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1x50 reps |
rest: 15s
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Plank
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1x8 reps |
rest: 15s
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Pull-Up
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1x20 reps |
rest: 15s
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Barbell Bench Press
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3x10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 90s
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Barbell Decline Bench Press
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3x10 reps |
rest: 90s
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Cable Cross-Over
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3x10 reps |
rest: 60s
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Barbell Military Press
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3x12 reps |
rest: 90s
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Dip
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3x10 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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3x12 reps |
rest: 60s
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Dumbbell Bench Press
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3x10 reps |
rest: 90s
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Barbell Incline Bench Press
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3x10 reps |
rest: 90s
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Dumbbell Decline Bench Press
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3x10 reps |
rest: 90s
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Machine Fly
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3x10 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 90s
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Dip
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3x10 reps |
rest: 60s
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Cable Shoulder Extension
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3x10 reps |
rest: 60s
|
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Cable Rope Overhead Tricep Extension
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3x10 reps |
rest: 90s
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Chin-Up (Close Grip)
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3x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 90s
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Cable Seated Row
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3x10 reps |
rest: 90s
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Barbell Deadlift
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3x10 reps |
rest: 90s
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Cable Rope Face Pull
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 90s
|
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
|
Pull-Up
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3x10 reps |
rest: 90s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 90s
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Cable Rope Seated Row
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3x10 reps |
rest: 90s
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Barbell Deadlift
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3x10 reps |
rest: 90s
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Machine Reverse Fly
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3x10 reps |
rest: 60s
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Cable Standing Curl
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3x10 reps |
rest: 90s
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EZ Bar Close Grip Curl
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3x10 reps |
rest: 90s
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