Hey Guys!

This is a workout you can do at home or at the gym.  If you are one who goes to the gym 5 days/weekly you may already split up the body parts.  If you don’t and you want to increase your muscle mass I want to challenge you to try the following program.  The purpose of this program is to build muscular endurance and once you finish a 4-6 week cycle you will notice a strength increase.  To track how successful this program will prove to be for you, write down your 12 rep max for every exercise you choose to do for you 300 workout.  At then end of your 300 workout cycle, go back and record your 12 rep max for the same exercises.  This is not an overly exciting workout but it is challenging and I LOVED IT! The last time I did this workout was a year ago so I will probably start my next 4 week cycle in February. For those interested, I will keep you posted on when I start and finish and the results I had.  Here’s the idea, you do 100 reps of one exercise in no more than 5 sets but you really want to try to get it done in 4.  There’s only 1 rule you have to follow, you can’t reduce your weight you can only increase.  So choose you weight for a 20-25 rep max for the first set.  If your first set was too easy you can increase your weight, but remember your goal is to get 100 reps in 4 sets. You will be working a different body part daily so you will choose 3 exercises for each day; that’s where the “300” comes into play.  The only day you will be doing more than 300 will be on Friday’s because you will do biceps and triceps together so you will have 600reps that day.  The following program will be for those going to the.  This is just an example so feel free to choose different exercises if you’d like. 🙂

Monday: Chest

1. Flat bench press with bar

2. Incline bench press using smith machine or bar

3. Decline cable flye

Tuesday: Back

1. Lat pull down

2. Wide grip seated row

3. Incline back flye

Wednesday: Legs

1. Leg extensions

2. Leg curls or hamstring curls

3. Lunges with bar on shoulder or dumbells in hands

Thursday: Shoulders

1. Seated shoulder press

2. Front raises

3. Rear delt flye

Friday: Biceps and Triceps

Alternate between bi’s and tri’s so you can get through the workout quicker; do 1 set of bi’s and then right away 1 set of tri’s

1. Standing dumbell bicep curls

2. Cable tricep extensions with straight bar

3. Hanging bicep curls (lean body over an incline bench with arms hanging over top of bench)

4. Bent over tricep kickbacks

5. Cable curls with rope

6.  Skull crushers (but don’t crush your skull 😉

 

If you have any questions about any of the exercises please feel free to email me 🙂

Now, for those of you working out at home choose any three of the following exercises and complete 100 reps of each exercise in 4-5 sets.  If you don’t have weights use canned soup, bottled water or a 1 liter bottle with a handle 🙂

1. Push ups

2. Lunges

3. Squats

4. Standing Bicep Curls

5. Tricep Dips

6. Standing Shoulder Press

7. Burpees

8. Jumping Jacks

Going through the workout might not feel AWESOME, HOWEVER, you will feel an amazing sense of accomplishment when you’re done 🙂