• Pull-ups:1 x 25
• Deadlift: 50 reps, as least amount of sets as possible
• Push-ups: 1×50
• 1 Leg Quick Jumps: hold light dumbbell weights with both hands and jump up and down with one leg at a time, 50 reps, as least amount of sets as possible*
• Floor Wipers: 50 reps each leg, as least amount of sets as possible, please visit youtube.com for video demonstration
• Single Arm Clean and Press: 50 reps each arm with 35 lbs dumbbell (You may do 10 reps each arm at a time)
• Pull-ups: 1 x 25…yes, you end wit pull-ups. It’s not a mistake.

Above routine is an advanced workout used to train all the actors from the movie 300. If you haven’t seen the movie, well, click that link and you will have a better idea of the results from the training. Yes, they looked jacked as hell. But I only recommend this workout if you have been training consistently with high intensity for a long period of time, six months at least. If you don’t look like that even after re-designing your workout, don’t sweat it. I have been doing 300 workout (not every day, probably once a week) for the past month, and I am no where near Gerald Butler’s 8-pack. Plus, the movie studio did some touch-up work on actors’ outer image. So, it’s ok not to be that perfect. Sorry if I put some pressure on your self-esteem. Don’t worry, I feel like a wuss after seeing that movie too. This blog is not to judge the way you look or try to make you feel horrible. My intent is to add some variety to your tedious bench press and squat. So give it a try if you think you have what it takes to finish that workout without taking breaks in between sets and exercises; that means no water breaks. Oops…should’ve mentioned that earlier. Good luck.

* The original 300 workout is supposed to have 24 inches jump-box exercise. However, I currently can’t find a gym with such equipment, so I substituted the jump-box with 1-leg jump. Still burns if you do it right.