Weight-Free Upper-Body Workout
Now you can Chisel Your Chest At Home
But the truth is, you can build lots of muscle in your chest and arms -- and boost your bench -- without lifting a barbell or dumbbell, or using a machine.
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Download the Chisel Your Chest Without Weights Workout to your MP3 player
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We're conditioned to think that using weights is the only way to develop a strong, muscular chest. But at the gym I work out of my own, the Neighborhood Fitness Garage in Phoenix, Arizona, we do the opposite of what you learned. We use no weights, no spotters, and no bench -- which means you can do our entire program at home.
I'm talking about pushups. You'll shred fat, boost strength, stimulate new growth, and carve eye-grabbing pecs by blasting through 60-rep pushup sets.
The bench press is popular. But after this routine, you'll wonder why you ever tried anything different.
Push Your Growth
Follow these three steps to add layers of new muscle in just 8 weeks. The first step builds your endurance, the second increases strength, and the final step adds explosiveness and speed so you can pack on more size.
Before starting the program, you should be able to do 20 consecutive pushups. If you can't, then build your strength with this 3-week prep: Three days a week, do 3 sets of pushups, resting 3 minutes between sets. (A set is as many pushups as you can complete.)
The entire workout uses variations of the standard pushup. For each movement, assume a pushup position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.
Here you go all my favorites in the industry here is your workout... Right below!
Sometimes a movie takes off for no apparent reason...
And sometimes the reason is readily apparent. Take 300, for instance. This epic account of an ancient battle between the Spartans and Persians contained the kind of eye-popping visuals and head-snapping violence that men can't get enough of.
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RELATED CONTENT
Read about Gerard Butler's training for the movie 300 and about his toughest challenge
Download the 300 Workout to your MP3 player
Download the 300 Workout 6 Page Guide
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Plenty of women, too, appreciated the parade of ripped bodies. The movie made a record $70 million in its first weekend and earned $210 million domestically since March.
The release of the DVD today will no doubt extend the phenomenon.
At MensHealth.com, 300 has been a sensation as well. Ever since Gerard Butler appeared on the cover of the March issue of Men's Health, visitors to the website have been clicking on everything 300.
By far the most popular video on our site since March has been the "300 Workout," as demonstrated here by Men's Health contributor Craig Ballantyne, CSCS, M.Sc., a strength and conditioning coach in Toronto.
"It looks simple on paper, but I promise you, it's a great muscle building workout," posted one man on MensHealth.com.
Another posting noted the extreme interest generated: "I sense a new 'Brad Pitt in Fight Club' standard being born."
Butler's training for 300 simultaneously built muscle, increased muscular endurance, and stripped fat fast. To achieve movie muscles that pop, he and other cast members used this grueling, unorthodox 300-rep rite of passage.
Ballantyne put together this workout video series for you to follow along with and -- provided you're fit like a king-- try for yourself.
"One actor from 300, Andrew Pleavin, completed the workout in 18 minutes,11 seconds," says Ballantyne. "He didn't practice this workout...and neither did I. My time? 19:07. My butt was kicked by a Hollywood actor!"
"It's a brutal workout, starting out strong and slowing down, finishing at a crawl," explains Ballantyne. "I don't plan on doing that any time soon or, really, ever again."
For a Spartan-sized challenge to your daily routine, consider this your new fitness gauntlet:
a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps
All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows
Sources Mens Health, Juan Carlos Santana, and Craig Ballantyne
Forwarded By, Natalie Pyles
Health & Fitness Expert, Author, & NSA Speaker
Enjoy Men and Happy Fathers Day!
P.S. If you would like a FREE Health & Fitness Analysis call today 480-212-1947 or email guywisdomhealthandfitness@yahoo.com
P.S.S. If you would like the 'Total Body 300 Workout' in hard copy fax request to 623-399-4199
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