300 Workout

Celebrity Secrets on Losing Weight

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Health for Men: The 300 Workout

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Celebrities who have tried the 300 Workout were impressed at how it was able to develop and enhance the endurance of the muscles. In this manner, they were able to build muscles fast. It involves 300 repetitions of 7 different exercises.

Gerard Butler was one of the many who have undergone this workout. There are 3 stations for involved in the 300 Workout.

First, do some warm-up exercises on the treadmill for about 3 minutes followed by some stretching.

The first station (Station A) is made up of dumbbell bench press and pull-up

Dumbbell Bench press – With your back lying on the bench, hold a pair of heavy dumbbells with arms extended forward. Lower the weights gently to the outside of the chest and pause. Back to original position.
Pullup – Set hands a shoulder apart over a chinup bar, pals facing front. Hang with stretched arms then pull your self up with the chest almost to the bar.Bring back to original position. Do this for about 10 times.

For the second station (Station B)

Lat Pulldown – Sit on this workout station and take the bar by an overhand grip. The hands should be a shoulder width apart. Keep a straight posture then pull down your shoulder blades and pull the bar to the chest. Allow bar to rise and do some repetitions.

Dumbbell Shoulder Press – Hold dumbbell with shoulder height and palm facing the body. Push the weight up and lower it gently. Repeat and perform on the other hand with the same number of repetitions.
Dumbbell Incline-Bench Press – lie on an incline bench and hold the dumbbells with palms facing forward then let it rest at the sides of your chest. Push the weights forward. Lower it and do some repetitions.
Dumbbell Single-Arm Row – Place a dumbbell in your right hand. On a bench, position the left hand and left knee. Pull the dumbbell using your upper-back muscle to move up and down. Lower the weight gently. Do a number of repetitions and perform with the left hand afterwards.

Final station (Station C)

Standing Barbell Curls – Hold the barbell with an underhand grip while standing. The hands should be shoulder-width apart. Bring the bar up in front and above the chest. Bring it down. Put your arms back against the sides. Repeat.
Standing Cable Press – Stand at a lat pulldown machine. Use an overhand grip to pull down the bar to your thighs. Without moving the upper arms, bring the bar to your chest gently. Moving the triceps, push the bar down again to your thighs.
Weighted Pendulums – sit and bend your knees at a 90 degree angle. Secure the dumbbell with both hands across the chest. Lower your back to the floor giving 6 seconds to do so. Bring the body back to original position and repeat.

For cool down exercises do a two-mile run on the treadmill.