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Description
By this point you're getting closer to being in "300 shape." Perform the exercises with as little rest as possible. Make sure that you can perform this workout without too much trouble before moving on to 300 Reps.
Exercise Routine
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 reps
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Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upri...Stand in a low parallel squat position, feet shoulder width apart and holding dumbbells parallel to the ground with palms facing in. Move arms out away from your sides in a giant "T" as you stand upright. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 40 x 20 lbs
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This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript...This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 40 reps
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Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 30 x 30 lbs
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Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w...Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist. Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up. Return to the starting position. Repeat. You can place weight between your ankles for added resistance. You can also raise your knees to one side of your body to work the obliques. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 30 reps
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Preparation:
Stand with dumbbells positioned near the shoulder with your elbow below your wrists.
Execution:
Press the dumbbell until your arm is extended overhead. Lower and rep...Preparation:
Stand with dumbbells positioned near the shoulder with your elbow below your wrists.
Execution:
Press the dumbbell until your arm is extended overhead. Lower and repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 40 x 20 lbs
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