300 Pound Olympic Weight Set

My workout implemented the 300 in my weekly training routine a few weeks and have achieved excellent results since. By following this routine, I was able to significantly reduce my percentage of body fat and significantly increase my muscle mass and get a lot stronger.

The 300 workout was the first time the general public in the Men's Health magazine and the drive was inspired to help players '300, get in the best shape of their lives for the film. The training consists of 7 series with 6 different exercises totaling 300 representatives in the following order.

1. Pull Ups - 25 Reps

2. 135 Pounds (60kg) Deadlift - 50 reps

3. Pushups - 50 reps

4. 24 inch (0.6 meter) Box Jumps - 50 reps

5. Floor wipers - 50 reps

6. 35 (15 Kg) Pound Dumbell Clean & Press - 50 reps

7. Pull Ups - 25 Reps

This training is designed to increase muscular endurance, increase your work capacity and increase your muscle strength. The purpose of this training is to try to finish it as quickly as possible and therefore, you want to take a few breaks as possible. The fastest time by any of the actors in the movie 300 was 18 minutes. This moment is very difficult to beat and it would be questionable if the actor who has completed a period of time, even took a break at all during the marathon 7 set!

Therefore, in order to improve, maintain weight and volume the same every time you perform this workout and always seek to try to beat your personal best. It is therefore an advanced workout for beginners and intermediates, you can do fewer representatives until you implement the higher level and the number of representatives. The important thing is to follow the format of the training and ongoing progress from one year to another, taking as few breaks as possible.

1. Pull Ups - 25 Reps

Start your workout by trying to complete 25 push-ups representatives. If you have problems with traction, you can use the pull-assisted machine Up to counterbalance the weight and make it easier when you're able to pull your own weight.

2. 135 Pound (60 kg) Deadlift - 50 reps

Then place a plate on each side of a Olympic bar and try to achieve 50 deadlifts in any combination of sets.

3. Pushups - 50 reps

After deadlifts, immediately start doing push ups. Do as many sets as it takes up to 50 representatives. You can also change hand positions to target different muslces. Having the hands close together you will put more emphasis on triceps. Having the hands of your father to hand you will put more emphasis on your chest.

4. 24 inch (0.6 meter) Box Jumps - 50 reps

In order to develop explosive strength in the lower body, set up an area of two feet and jumping on and off the box of 50 reps.

5. Floor wipers - 50 reps

Windshield soil are the most difficult part of this workout. Set up a carpet on the floor for sit ups. Take 135 pounds Olympic bar that you used for the raised and placed on the carpet. bed and hoist 135 pounds Olympic bar over your body like you are lying. Hold barbell above your body and do a leg lift to first touch the plate left on the barbell with your feet, then you bring the legs down to the center position, hold for a while and then make another Lift leg to touch the plate right barbell. Repeat this process for 49 other representatives. It is a very difficult exercise that requires you to stabilize the barbell on your body while you try to do 100 leg lifts. If done properly, it is one of the best development ab exercises.

6. 35 lbs (15 kg) Dumbell Clean & Press - 50 reps

Place a dumbbell 35 pounds.