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300 WORKOUT: THE MUSCLE BUILDING WORKOUT USED BY THE CAST OF THE MOVIE
IT'S A BRUTAL WORKOUT, STARTING OUT STRONG AND SLOWING DOWN, FINISHING AT A CRAWL.
Craig Ballantyne
ELA ED
Men's Health Big Book of Exercises Big Book of 15-Minute Workouts Huge in a Hurry The Spartacus 2.0 Workout Gerard Butler's Crazy Fitness Plan Download the 300 Workout (pdf) Create Your Own Workout at Men's Health Personal Trainer
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2. DEADLIFTS
Load the barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, your hands just beyond shoulder width. Without allowing your lower back to round, pull your torso back and up, thrust your hips forward, and stand up with the barbell. Squeeze your glutes as you perform the movement. Lower the bar to the floor, keeping it as close to your body as possible.
5. FLOOR
Holding a 135-pound loaded bar above your chest, bring your feet up together to the left plate, down to the middle, and up to the right plate before putting them down in the middle. That's one repetition.
ITH 36-LBS.
Stand shoulder-width apart with a kettlebell between your feet. Bend at the knees and grab the kettlebell with an overhand grip. Drive your hips and legs through the floor to bring the kettlebell up to your chest (note: your arm should be tucked in close to your body with the kettlebell resting on the outside of your forearm.) Push overhead before lowering it to the ground in a controlled movement. That's one rep. Make sure it touches the ground before each rep. Perform 25 reps per arm.
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