Here is my 300 Workout Of the Week (WOW)! This week I am pretty stoked because I did a new rep and effort structure to get my 300 reps in six exercises. I trained back, chest and core.
The idea was to go back to a basic 50 X 6 structure (50 reps per exercise total X 6 exercises). But here’s the neat twist. For every exercise I did one of the sets to failure. For example, on the Lat Pull Down you’ll see I did 10, then 27 to failure and then 13. But on the dips I did my first set to failure because I was already warm and there was no reason to come at this exercise out of the gates with anything less than all out.
You’ll see that each exercise does get a total of 50 reps and at least one set to failure. Also, on the first three exercises I put a light set at the front for 10, then added weight and went all out to failure, then reduced the weight back to the first weight set to finish. I REALLY like this workout a LOT! You’ve got to give this a try.
There IS something to be said about pushing yourself to an all-out effort. So often we hold back on our sets so we aren’t too tired as the workout progresses. Not this time.
I like the above effort modality because it forces you to dig much like what people refer to as “high-intensity training.” You go to failure! And that’s not been common in my other 300 workouts.
It’s just ONE workout folks. Don’t marry it. Everything can work but nothing works forever.
Dumbbell Swing (10, increase weight for 30-failure, decrease weight back to first set for 10)
Lat Pull Down (10, increase weight for 27-failure, decrease weight back to first set for 13)
Incline DB Press (10, increase weight for 36-failure, decrease weight back to first set for 4)
Chinups (15-failure,8,7,5,5)
Dips (34-failure, 10,6) – same as what you see but with no extra weight added
Slant-Board Situps (30-failure,13,7) – I owe you a slant-board video of me
Hope you try it out. Let me know if you do – love the feedback – keep it comin!
Leanness Lifestyle University
