Here is my 300 Workout Of the Week (WOW)
The quick skinny on a “300” is:
1. Six exercises
2. 50 reps per exercise
50 X 6 = 300 reps
3. If you can do more than about 25 reps on your 1st set of each exercise it’s too light.
4. Only rest as little as necessary – hurry the heck up! This ain’t no rest home!
There’s other stuff to fill in the gaps but that’s the crux of the 300.
So here’s what I did today. Won’t give loads, doesn’t matter, your loads will vary according to your strength and conditioning.
For every exercise I did 25 reps, 15 reps and then 10 reps for 50 total reps before moving to the next exercise.
Close-Grip Lat Pull Down
Dumbbell Incline Press
Tricep Push Down
My methodology for the above was to begin with a total-body exercise, then start hitting big body parts moving to smaller body parts then finish with core. So there are 4 exercises SANDWICHED between a total-body starter and a core finisher. I COMMONLY do this type of sandwich.