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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!
5. Use the same weight for all reps of the same exercise
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.
Hex Bar Deadlift
http://youtu.be/J9GK9iRaadc
Smith Machine Split Squat
http://youtu.be/QC0zoEH_Kak
Dumbbell RDL
http://youtu.be/9zkBF_dgAu0
Barbell Back Squat
http://youtu.be/69GraC9D3o8
Seated Calf Raise
http://youtu.be/F4hR3MvRjvc
Core Ab-Wheel Rollouts
http://youtu.be/rG4cSxDYdxU
This model once again was my “sandwich” approach to a 300. That is I start with a total-body movement (Hex-bar deadlift) and finish with a core movement (ab-wheel rollouts) with four exercises in the middle.
So there are 4 exercises SANDWICHED between a total-body starter and a core finisher. I COMMONLY do this type of sandwich.
I’m not gonna lie. This lower-body routine SUCKS so good. My quads and hams were fried for days after but that’s partly because I’m currently detrained a bit (for me) right now. Anyone can do this. Just pick the loads that work FOR YOU and exercises that are similar to mine – even if they are bodyweight only.
Ask any questions you have about this after giving it a good once over. Let me know if you do it and how it goes!
David
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