300 Workout Routine: How The Actors Got Those Abs

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

41 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Tone Body (Male)

Description

The 300 workout routine details how the 300 actors got those abs. The crew of 300: Rise Of An Empire trained at Gym Jones in Salt Lake City. Andrew Pleavin, who plays the role of “Daxos” in both movie

Source

www.popworkouts.com

Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Rowing Machine

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

41 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Tone Body (Male)

Description

Equipment

Barbell, Bodyweight, Box, Dumbbell, Kettlebell, Machine, Medicine Ball, Pull up bar, Rowing Machine

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Total Body Workout

Day 2: Total Body Cardio

Day 3: Abs Routine

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Total Body Workout

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Total body workouts, in the 300 routine, combine metabolic and strength-training exercises. By doing cardio/strength exercises at the same time, the fat burning goal of the 300 workout, ensues.

Exercise	Sets	Reps	Rest
1. Rowing, Stationary getting the cardio in, rowing machine by Nick Haywood	3 sets	5s	60s
2. Kettlebell Squat Clean ▶	5 sets	10 reps	60s
3A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 reps	60s
3B. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	6 reps	60s
3C. Barbell High Pull Barbell High Pull by Gonzaga Strength and Conditioning	4 sets	6 reps	60s
3D. Push Press - Behind the Neck Push Press Behind the Neck - Olympic Weightlifting Exercise Library - Catalyst Athletics by Catalyst Athletics	4 sets	6 reps	60s
3E. Machine Bicep Curl Biceps Exercises -- Machine Preacher Curl by Fitnessyard	4 sets	6 reps	60s

Total Body Cardio

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Exercise	Sets	Reps	Rest
1A. Box Jump (Multiple Response) Box Jump Multiple Response, Tutorial, Exercise Video, Workout, SEXioFIT by SEXioFIT	3 sets	60s	60s
1B. Man Maker How to do a Man maker by Atomic Athlete	3 sets	60s	60s
1C. Chin-up ▶	3 sets	60s	60s
1D. Medicine Ball Chest Throw Sit-up (on wall) Med Ball Wall Throw Sit Up by GCP Fitness	3 sets	60s	60s

Abs Routine

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Exercise	Sets	Reps	Rest
1A. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	30 reps	60s
1B. V-up V Up Abs Exercise by David Kimmerle	3 sets	30 reps	60s
1C. Reverse Crunch Body Weight Reverse Crunch by ChadMollickDotCom	3 sets	30 reps	60s
1D. Wall Ball CrossFit Open Wall Ball Tips \| CrossFit Invictus by CrossFit Invictus	3 sets	30 reps	60s
1E. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	3 sets	30 reps	60s