The 300 Workouts
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Don’t forget this Workout’s Character Trait: Courage. You’re going to need it to push through 3,000 reps in 10 workouts.
You also need a strategy in this war - Take rest days when you need them because you can’t achieve big goals, like crushing thousands of reps, if you injure yourself in the process.
You’ll also be “double-counting” single-arm/leg exercises.
10 Reps (R) + 10 Reps (L) = 10 "Full" Reps (Total work: 20 movements).
Lifting Lingo:
The 🔱 Tri-Set: Three exercises performed back-to-back-to-back with zero rest.
The 🏛️ Giant Set: Four or more exercises performed back-to-back-to-back with zero rest.
The Goal: Total Hypertrophy
🏛️ The "300 Workout"
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DAY 1: CHEST & BACK 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 1000m row ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Start light; the weight gets heavy by round 5! [ ] BB Bench Press ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Jefferson Row - R ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Jefferson Row - L ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Incline DB Chest Press ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: External rotation with band hold (30 sec) ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Full, smooth reps; slow lowering phase. [ ] DB Crush-grip Bench ___ lbs [ ] [ ] [ ] Machine Reverse Fly ___ lbs [ ] [ ] [ ] Machine Chest Fly ___ lbs [ ] [ ] RECOVERY: Shoulder mobility stretches [ ] COOL-DOWN: 1000m row
MARKDOWN VERSION## Day 1: ***Chest & Back 300***
`(🛡️the 300 Workouts)`
- [ ] **Warm-up**: 1000m row
**Round One:🏛️ Giant Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Perform clean reps with good form. Start light(ish); the weight gets heavy by round 5!`
- [ ] BB Bench Press \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Jefferson Row \- R \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Jefferson Row \- L \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Incline DB Chest Press \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY:`** `External rotation with band hold for 30 sec after each`
**Round Two: 🔱Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Full, smooth reps, concentrating on contracting all the way through and lowering slowly.`
- [ ] DB Crush-grip Flat Bench Press \_\_\_ lbs x 25 \[ \] x25
- [ ] Machine Reverse Fly \_\_\_ lbs x 25 \[ \] x25
- [ ] Machine Chest Fly \_\_\_ lbs x 25 \[ \] x25
**`RECOVERY`**`: Shoulder mobility stretches grasping hands behind the back.`
- [ ] **Cool-down**: 1000m rowDAY 2: LEGS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 2 mile bike ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Perform these 4 exercises back-to-back. No rest until the stretch! [ ] DB Bulgarian Split-Squat (R) ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] DB Bulgarian Split-Squat (L) ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] BB Hip Thrusts ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] DB Goblet Squat ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest 30s with Lunge Hip Flexor Stretch ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: High-volume leg pump. Own the burn. Use rest-pause sets if needed. [ ] Leg Press Machine ___ lbs [ ] [ ] [ ] Seated Leg Extensions ___ lbs [ ] [ ] [ ] Seated Leg Curls ___ lbs [ ] [ ] RECOVERY: Rest 30s with Standing Hamstring Stretch [ ] COOL-DOWN: 2 mile bike ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 2: ***Legs 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 2 mile bike
**Round One:🏛️ Giant Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Perform these 4 exercises back-to-back. No rest until the stretch!`
- [ ] DB Bulgarian Split-Squat (R): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] DB Bulgarian Split-Squat (L): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] BB Hip Thrusts: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] DB Goblet Squat: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest 30s with Lunge Hip Flexor Stretch`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: High-volume leg pump. Own the burn. Use rest-pause sets if needed.`
- [ ] Leg Press Machine: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Seated Leg Extensions: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Seated Leg Curls: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest 30s with Standing Hamstring Stretch`
- [ ] Cool-down: 2 mile bikeDAY 3: SHOULDERS & LATS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 5 min Elliptical (High Resistance) ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Strict form. Avoid using momentum on the press. [ ] Standing Military Press ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Lat Pulldown (Wide Grip) ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] DB Lateral Raises ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Face Pulls (Rope) ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest 30s with Cross-body Shoulder Stretch ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Constant tension. Keep the lats engaged. [ ] Straight Arm Pulldowns ___ lbs [ ] [ ] [ ] DB Front Raises ___ lbs [ ] [ ] [ ] Rear Delt Flyes (DB) ___ lbs [ ] [ ] RECOVERY: Rest 30s with Overhead Tricep/Lat Stretch [ ] COOL-DOWN: 5 min Elliptical (Low Resistance) ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 3: ***Shoulders & Lats 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 100 Jumping Jacks or Jump Rope
**Round One: 🔱 Tri-Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: The overhead push and vertical pulling in these lifts are the concentric phase.`
- [ ] BB Military Press: 95 lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Close-grip Lat Pull-down: \_\_\_ lbs x10 \[\] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] DB Arnold Shoulder Press: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest 30s with Hands-touching Behind-the-back Stretch`
**Round Two: 🏛️ Giant Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Four exercises. Zero rest. Maximum grip and hand width.`
- [ ] Wide-grip Lat Pull-downs: \_\_\_ lbs x 25 \[ \] x25
- [ ] Cable Lateral Raises (R): \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Cable Lateral Raises (L): \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Cable Straight-arm Pull-down: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest 30s with Lunge Arm-overhead Lat Stretch`
- [ ] Cool-down: 100 Jumping Jacks or Jump RopeDAY 4: CALVES & CORE 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 5 min Jump Rope ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Deep stretch on calves; slow & controlled on core. [ ] Standing Calf Raises ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Hanging Leg Raises ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Seated Calf Raises ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Cable Crunches ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest 30s with Downward Dog (Stretch Calves) ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Burnout phase. Short rest periods. [ ] Calf Press (on Leg Press) ___ lbs [ ] [ ] [ ] Russian Twists (Total) ___ lbs [ ] [ ] [ ] Plank with Knee-to-Elbow ___ reps [ ] [ ] RECOVERY: Rest 30s with Cobra Stretch (Abs) [ ] COOL-DOWN: 5 min Walk (Incline) ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 4: ***Calves & Core 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 0.5 Mile Run
**Round One: 🏛️ Giant Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`:: Crush the stabilizers. No rest until the stretch!`
- [ ] Toes-to-Bar (or lying rev crunch): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] One-foot Smith Machine Toe-ups (R): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] One-foot Smith Machine Toe-ups (L): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Single-leg Toe-touch Crunches: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest 30s with Forearm Flexor Stretch`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Metabolic stress for the lower legs and midsection`
- [ ] Leg Press Machine Toe-ups: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Bicycle Crunches: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Seated Toe-up Machine: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest 30s with Foot-elevated Calf Stretch`
- [ ] Cool-down: 0.5 Mile RunDAY 5: BICEPS & TRICEPS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 1000m row ROUND ONE: 🔱 TRI-SET [10 Reps x 5 Rounds] FOCUS: Heavy volume for the arms. Lower the weight slowly. [ ] BB Bicep Curls ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] BB Lying Skull Crushers ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] BB Drag Curls ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest 30s with Elbow Extended Biceps Stretch ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: The Cable Burnout. Constant tension throughout. [ ] Rope Triceps Push-downs ___ lbs [ ] [ ] [ ] Rope Hammer Curls ___ lbs [ ] [ ] [ ] Rope Overhead Tri Ext ___ lbs [ ] [ ] RECOVERY: Rest 30s with Overhead Triceps Stretch [ ] COOL-DOWN: 1000m row ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 5: ***Biceps & Triceps 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 1000m row
**Round One: 🔱 Tri-Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Heavy volume for the arms. Lower the weight slowly.`
- [ ] BB Bicep Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] BB Lying Skull Crushers: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] BB Drag Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest 30s with Elbow Extended Biceps Stretch`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: The Cable Burnout. Constant tension throughout.`
- [ ] Rope Cable Triceps Push-downs: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Rope Cable Hammer Curls: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Rope Cable Overhead Triceps Ext: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest 30s with Overhead Triceps Stretch`
- [ ] Cool-down: 1000 m rowDAY 6: CORE & FOREARMS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 0.5 Mile Run ROUND ONE: 🔱 TRI-SET [10 Reps x 5 Rounds] FOCUS: Building a grip like iron and strong core. [ ] Seated BB Wrist Curls ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Toes-to-Bar (or rev) ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] BB Behind-Back Wrist Cur ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest 30s with arm extended forearm flexor stretch ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Push through; add reps if crunches are too easy. [ ] Standard Crunches ___ lbs [ ] [ ] [ ] Seated DB Wrist Curls ___ lbs [ ] [ ] [ ] Bicycle Crunches ___ lbs [ ] [ ] RECOVERY: Rest 30s with upward-dog ab stretch [ ] COOL-DOWN: 0.5 Mile Run ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 6: ***Core & Forearms 300***
(🛡️the 300 Workouts)
- [ ] Warm-up: 0.5 Mile Run
**Round One: 🔱 Tri-Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Building a grip like iron and strong core.`
- [ ] Seated BB Wrist Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Toes-to-Bar (or rev crunch): \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] BB Behind-the-back Wrist Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest 30s with arm extended forearm flexor stretch`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Push through, add reps if these crunches are too easy.`
- [ ] Standard Crunches: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Seated DB Wrist Curls: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Bicycle Crunches: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest 30s with upward-dog ab stretch`
- [ ] Cool-down: 0.5 Mile RunDAY 7: BACK AND CHEST 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 1000m Row ROUND ONE: 🔱 TRI-SET [10 Reps x 5 Rounds] FOCUS: Slow eccentric phase (lowering) to maximize hypertrophy. [ ] DB Bent over Rows ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] DB Flat Chest Flys ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Cable Rows Close-grip ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Overhead lat stretch (30-90 sec) ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Stable shoulder blades; hard contractions on chest/back. [ ] Cable Flys (High-to-Low) ___ lbs [ ] [ ] [ ] Cable Face-pull ___ lbs [ ] [ ] [ ] Machine Chest Press ___ lbs [ ] [ ] RECOVERY: Doorway chest stretch (30-90 sec) [ ] COOL-DOWN: 1000m Row ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 7: ***Back and Chest 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 1000m Row
**Round One: 🔱 Tri-Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Perform the eccentric phase slowly to accentuate hypertrophy.`
- [ ] DB Bent over Rows:\_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]reps \[ x \] x 10 reps \[ x \]
- [ ] DB Flat Chest Flys: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Cable Rows Close-grip: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest with 30-90s overhead lat stretch`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Keep your shoulder blades stable and contract your chest and back muscles.`
- [ ] Cable Flys (High-to-Low): \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Cable Face-pull: 50 lbs \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Machine Chest Press: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest with 30-90s with doorway chest stretch`
- [ ] Cool-down: 1000m RowDAY 8: SHOULDERS AND TRICEPS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: Jump rope or jumping jacks ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Slow eccentric (negative/lowering) phase. [ ] DB Skull Crushers ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] DB Seated Shoulder Press ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Cable Overhead Tri Ext-R ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Cable Overhead Tri Ext-L ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Triceps stretch (30 sec each arm) ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: High volume; maintain control through the burn. [ ] DB Full ROM Lateral Raise___ lbs [ ] [ ] [ ] Rev-grip Tricep Cable Ext___ lbs [ ] [ ] [ ] Machine Shoulder Press ___ lbs [ ] [ ] RECOVERY: Cross-body shoulder stretch (30 sec each arm) [ ] COOL-DOWN: Jump rope or jumping jacks ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 8: ***Shoulders and Triceps 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: Jump rope or jumping jacks
**Round One: 🏛️ Giant Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Perform the eccentric, negative (lowering) phase of the lift slowly.`
- [ ] DB Skull Crushers: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] DB Seated Shoulder Press: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Cable Overhead Tricep Extension \- R: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Cable Overhead Tricep Ext \- L: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest while performing triceps stretch 30 sec each arm`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
- [ ] DB Full ROM Lateral Raises: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Reverse-grip Tricep Cable Ext: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Machine Shoulder Press: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest while performing cross-body shoulder stretch 30 sec each arm`
- [ ] Cool-down: Jump rope or jumping jacksDAY 9: LEGS AND CORE 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 2 mile bike ROUND ONE: 🔱 TRI-SET [10 Reps x 5 Rounds] FOCUS: Slow and steady to 10 reps. [ ] Hex bar deadlift ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Hanging L raise ___ reps[ ] [ ] [ ] [ ] [ ] [ ] BB front squat ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Rest during standing quad stretch (30 sec each leg) ROUND TWO: 🏛️ GIANT SET [25 Reps x 2 Rounds] FOCUS: Don’t rush; use rest-pause sets if necessary to hit 25. [ ] Step-back lunges - R ___ lbs [ ] [ ] [ ] Step-back lunges - L ___ lbs [ ] [ ] [ ] Sit-ups ___ reps[ ] [ ] [ ] Smith calf raises ___ lbs [ ] [ ] RECOVERY: Rest while doing lunge stretch (30 sec each leg) [ ] COOL-DOWN: 2 mile bike ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 9: ***Legs and Core 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 2 mile bike
**Round One: 🔱 Tri-Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Slow and steady to 10 reps.`
- [ ] Hex bar deadlift: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Hanging L raise: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] BB front squat : \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Rest during standing quad stretch, 30 sec each leg.`
**Round Two: 🏛️ Giant Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Don’t rush; get to 25 reps with rest-pause sets, if necessary.`
- [ ] Step-back lunges \- R: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Step-back lunges \- L: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Sit-ups: \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] Smith calf raises: \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Rest while doing lunge stretch, 30 sec each leg.`
- [ ] Cool-down: 2 mile bike
DAY 10: BICEPS AND FOREARMS 300 (🛡️ THE 300 WORKOUTS) [ ] WARM-UP: 0.5 mile run ROUND ONE: 🏛️ GIANT SET [10 Reps x 5 Rounds] FOCUS: Squeeze on the concentric, slow on the eccentric. [ ] Preacher Curls ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Seated DB Forearm Curls ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Concentration Curls - R ___ lbs [ ] [ ] [ ] [ ] [ ] [ ] Concentration Curls - L ___ lbs [ ] [ ] [ ] [ ] [ ] RECOVERY: Straight-arm biceps/forearm stretch (30 sec each arm) ROUND TWO: 🔱 TRI-SET [25 Reps x 2 Rounds] FOCUS: Push through the burn; use rest-pause if needed. [ ] Incline DB Curls ___ lbs [ ] [ ] [ ] DB Reverse Curls (Ext) ___ lbs [ ] [ ] [ ] BB Reverse Curls ___ lbs [ ] [ ] RECOVERY: Leaning back forearm stretch (30-60 sec) [ ] COOL-DOWN: 0.5 mile run ----------------------------------------------------------- NOTES/STATS: FTG Level: eReps:
MARKDOWN VERSION## Day 10: ***Biceps and Forearms 300***
`(🛡️the 300 Workouts)`
- [ ] Warm-up: 0.5 mile run
**Round One: 🏛️ Giant Set** \[10 Reps x 5 Rounds\]
**`FOCUS`**`: Squeeze on the concentric, slow on the eccentric.`
- [ ] Preacher Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Seated DB Forearm Curls: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Concentration Curls \- R: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
- [ ] Concentration Curls \- L: \_\_\_ lbs x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \] x10 \[ \]
**`RECOVERY`**`: Straight-arm biceps and forearm stretch, 30 sec each arm.`
**Round Two: 🔱 Tri-Set** \[25 Reps x 2 Rounds\]
**`FOCUS`**`: Push through the burn; use rest-pause sets if needed.`
- [ ] Incline DB Curls \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] DB Reverse Curls (Ext) \_\_\_ lbs x25 \[ \] x25 \[ \]
- [ ] BB Reverse Curls \_\_\_ lbs x25 \[ \] x25 \[ \]
**`RECOVERY`**`: Leaning back forearm stretch, hold 30-60 sec.`
- [ ] Cool-down: 0.5 mile run