300 Workout #2 – 15 at a Time
My Dave’s 300 workout post has proved to be fairly popular, so I though I’d throw out another 300 workout I use occasionally to shake things up. It’s pretty damn brutal. If you like pain, you’ll like this.
As far as weight goes, you should probably be somewhere around 50% or so of your max for each exercise. What I’ve done below is list the weights I used last time I did this a few weeks back.
As I mentioned above, you do 15 reps of each exercise unless otherwise indicated. For the chin-ups, pull-ups and dips, if you can’t do 15 all at once, break it up. But do 15 reps total before going on to the next exercise.
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Squats: 155
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Dead Lift: 185
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Flat Bench Press: 125
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Incline Bench Press: 115
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Pull-ups: Bodyweight
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Chin-ups: Bodyweight
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Bent-over Rows: 135
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Military Press (bar): 95
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Front Rows: 85
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Arnold Press: 45
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Dips: Bodyweight
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Standing 1-arm Alternating Dumbbell curl: 25
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Sit-ups superset w/ Push-ups: 2 Sets of 30 (30 sit-ups, 30 push-ups, 30 sit-ups, 30 push-ups)
It might look easy, but you’ll be sucking wind like a Hoover by the time you’re done with the squats, and you’ll only be 5% done!
Good luck and make sure you know where the trash can is for when you puke.
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No, it doesn’t look easy at all!