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 no 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.