Today was a day like no other. I did a spin class and let me tell you the spin class sucked all the energy out of me. At the end of the spin class my body was so weak that I felt like collapsing.. The spin class is definitely a great class for me since I'm recovering from a knee injury and can't really run and or workout my legs. So today, since I got beat up in spin class, I felt like posting a very challenging workout that would leave you just as exhausted but a workout that is also great for building muscle and burning fat in the process. This workout is also my favorite and its called the 300 Workout. Apparently the actors who did 300 had to go through this type of regimen to achieve the physic they had in the movie.
The goal of the workout is to do a total of 300 reps of the prescribed exercises. Go through all the exercises with minimal rest or no rest at all. If you are a beginner and find this routine challenging begin with 15 repetitions of everything and work your way up. The goal of this workout is to go through all the exercises as fast as possible. Good luck and give it 110%.
Pullups - 25 reps
Deadlifts - 50 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with a Dumbbell - 50 reps
Pullups - 25 reps
It's been a while since I posted a killer workout. Today, I have got one for you guys! Most men want to have a bigger, stronger chest and also want to look good and impress the ladies... But having a strong chest has many other benefits as well;
Impressive power, The bench press is considered measure of strength. So when people ask you "how much can you bench?" being able to bench a lot will make people think that you are equally stronger in other exercises.
Slimmer waist line. By packing more muscles in your shoulders, arms and chest will make your upper body look bigger and larger. As a result your waist line will look slimmer in the process.
If you are a swimmer a stronger chest and shoulder muscles will give you more pulling power, which will allow you to swimmer longer and stay on top of the water.
Having a stronger chest will give you and edge in sports. Build a bigger chest and you'll dominate.
The routine is fairly simple. Again its best if you have a partner who'll act as a spotter and who'll motivate you. For this routine you will lift a weight that 80% of your 1 rep Max.
Pre-exhaustion exercise.
Dumbbell Flies 1 set of 10.
immediately followed by
Bench press (drop sets)
Begin by lifting 80% of your 1 rep max 10 times, Once you complete you first set, your partner will remove 10lbs off the bar. Do a second set of 10 then remove 10 lbs again and do a 3rd set of 10. Repeat in the same manner until all the weight is removed and you are down to the bar only. Then immediately move to;
Dips (Negative) 1 set of 10
Start in the up position as if you were going to perform a regular dip. Lower you body slowly with at least a 5 seconds count. When you reach the bottom explode up. Repeat 10 times. After this immediately perform;
Push-ups (Negative) 1 set of 10.
Place yourself in a push-up position. Lower your body slowly to the ground. When you reach the bottom explode up and repeat.
To compliment the workout, you can perform 1 set of Bent-over Barbell Row, Barbell Squats and Hamstring Curls. Perform each exercise to failure, until you can no longer complete 1 rep.
