The “300” workouts (Full gym)

Are you ready for a program that gives you 300 reps per workout!!!

Below are 6 different workouts that you can easily implement next time you are at the gym. Most of these will need a full gym set up to complete, but you can modify these to do at home with some dumbbells and a pull-up bar.

• Each workout has 2 rounds of 3 exercises.

• Perform them back-to-back completing 10 reps each lift.

• Repeat the first round of 3 lifts 5 times.

• Round 2 also has 3 exercises, which will be 25 reps each

• Complete the 3 lifts of round 2 for 50 total reps

Better yet, just download the spreadsheet and track your progress.

Chest and Back - 300

5 sets of 10 reps for each exercise = 150 reps

1. Cable Rows Close-grip (1.5 reps)

2. DB Flat Chest Flys (1.5 reps)

3. Wide-grip Lat Pull-down (1.5 reps)

2 sets of 25 for each lift = 150 reps

1. Cable Face Pull

2. DB Pull-over

3. Machine Reverse Flys

---

Legs - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. DB Goblet Squat

2. Single-leg Bulgarian Split-squat R

3. BB Hip Thrusts

Round Two: 2 sets of 25 for each lift

1. Leg Press Machine

2. Seated Leg Extensions

3. Seated Leg Curls

---

Shoulders and Lats - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. BB Push-press

2. Close-grip Lat Pull-down

3. DB Arnold Shoulder Press

Round Two: 2 sets of 25 for each lift

1. Wide-grip Lat Pull-downs

2. Cable Lateral Raise - R & L

3. Cable Straight-arm Pull-down

---

Core & Calves - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. Toes-to-bar (or reverse crunches)

2. One-foot Smith Machine Toe-ups R & L

3. Single-leg Toe-touch Crunches (alternating, 10x each foot)

Round Two: 2 sets of 25 for each lift

1. Leg Press Machine or BB Toe-ups

2. Bicycle Crunches

3. Seated Toe-up Machine

---

Biceps and Triceps - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. BB Curl

2. BB Lying Skull Crusher

3. BB Drag Curl

Round Two: 2 sets of 25 for each lift

1. Rope Cable Tricep push-downs

2. Rope Cable Hammer Curl

3. Rope Cable Overhead Tricep extension

---

Core & Forearms - 300

Round One: 5 sets of 10 reps of all 3 lifts

1. Seated BB Wrist Curls

2. Toes-to-bar (or reverse crunches)

3. Standing Behind-the-back BB Forearm Curls

Round Two: 2 sets of 25 for each lift

1. Crunches

2. Seated DB Reverse Wrist Curls

3. Bicycle Crunches