THE 300 WORKOUT

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This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

BeFit on May 21, 2009

Users:

1 (Find someone using this workout plan)

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Workout Category:

Circuit Training

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Back, Lower Back, Chest, Thighs, Abs, Shoulders

Description

A version of Gerard Butler's workout for the movie "300"

Without resting between exercises, Butler performs 25 pullups, 50 deadlifts with 135 pounds, 50 pushups, 50 jumps on a 24-inch box, 50 windshield wipers (this is a variation), 50 kettle bell swings (also a variation), and 25 more pullups.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	25	60
Lower Back
Deadlifts	135 lbs.	50	60
Chest
Pushups	-	50	60
Thighs
Box Jumps	-	50	60
Abs
Windshield Wiper	-	50	30
Shoulders
Kettlebell Two-Hand Swing	54 lbs.	50	60
Back
Wide Grip Front Chin-Ups	-	50	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Pull Up with Neutral Grip	-	25	60
Lower Back
Deadlifts	135 lbs.	50	60
Chest
Pushups	-	50	60
Thighs
Box Jumps	-	50	60
Abs
Windshield Wiper	-	50	30
Shoulders
Kettlebell Two-Hand Swing	54 lbs.	50	60
Back
Wide Grip Front Chin-Ups	-	50	60

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THE 300 WORKOUT

Workout Routine Sample

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