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 for this 300 WOW! I don’t give my loads used. It 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.
Dumbbell Curl Cross-Behind Switch
Max Rack Front Squat
Seated Leg Curl
Angled Leg Press
Seated Calf Raise
Core Lemon Squeezers
Battery died and could not do my end-of-workout wrap up. Sorry! I know these are pretty popular. I promise I’ll have a video wrap up for the next one.
You’ll see now with the videos that I don’t reshoot every exercise I’m reusing if I already have it filmed. That’s why you’ll see me now wearing different clothing in the videos even though I do those exercises in one workout.
This model once again was my “sandwich” approach to a 300. That is I start with a total-body movement (Dumbbell Curl Cross-Behind Switch) and finish with a core movement (Lemon Squeezers) 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 is yet another lower-body routine that SUCKS so good. 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
Leanness Lifestyle University
