Scribd
Upload
1 views

300 Exercises

The document outlines ten different workout routines, each consisting of various exercises with a focus on high repetitions, typically 30 reps per exercise. The routines include a mix of strength training, bodyweight exercises, and explosive movements, emphasizing intensity and endurance. The phrase 'NO PRISONERS… NO MERCY' is repeated throughout, suggesting a rigorous and challenging approach to fitness.

Uploaded by

shashankarora11
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1 views

300 Exercises

The document outlines ten different workout routines, each consisting of various exercises with a focus on high repetitions, typically 30 reps per exercise. The routines include a mix of strength training, bodyweight exercises, and explosive movements, emphasizing intensity and endurance. The phrase 'NO PRISONERS… NO MERCY' is repeated throughout, suggesting a rigorous and challenging approach to fitness.

Uploaded by

shashankarora11
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 5

Routine 1

1. Elevated Push-ups 30 reps


2. One arm dumbbell squat 30 reps
3. 45 degree lat pulldown 30 reps
4. Jump squat with dumbbell 30 reps
5. Elevated Push-ups 30 reps
6. Split squat jumps 30 reps
7. Band row seated 30 reps
8. Shoulder press 30 reps
9. Stationary lunges 30 reps
10. Russian twists 30 reps

Routine 2

1. Jump squat 30 reps


2. Staggered Push-ups 30 reps
3. Alternate split jumps 30 reps
4. Explosive Push-ups 30 reps
5. Prison squat 30 reps
6. Hindu Push-ups 30 reps
7. Kneeling band rows 30 reps
8. Burpees 30 reps
9. Pull ups 30 reps
10. Double crunches 30 reps

NO PRISONERS… NO MERCY
Routine 3

1. Pull ups 25 reps


2. Dead lifts with 135 pounds 50 reps
3. Push ups 50 reps
4. Box jumps 50 reps
5. Floor wipers 50 reps
6. Clean and press 50 reps
7. Pull ups 25 reps

Routine 4

1. Band Push-ups 30 reps


2. Jump squat with weights 30 reps
3. Kneeling band rows 30 reps
4. Dumbell swing 30 reps
5. Band press 30 reps
6. Dumbell one-arm snatch 30 reps
[2X15]
7. Reverse dumbbell fly 30 reps
8. Alternate split jumps 30 reps
9. Arnold press 30 reps
10. Hip thrust 30 reps

NO PRISONERS… NO MERCY
Routine 5

1. One-arm band press 30 reps


2. Squat and press 30 reps
3. One-arm pulldown 30 reps
4. Stationary lunges 30 reps
5. Band punch 30 reps
6. Band deadlift 30 reps
7. Reverse "Y" flye 30 reps
8. Squat hold 30 reps
9. Band upright row 30 reps
10. Band row 30 reps

Routine 6

1. One-arm Push-ups 30 reps


2. Jump squats 30 reps
3. Weighted Push-ups 30 reps
4. Weighted squats 30 reps
5. Explosive Push-ups 30 reps
6. Split-squat lunges 30 reps
7. Recline pull 30 reps
8. Reverse lunges with wghts 30 reps
9. Shoulder press 30 reps
10. Double crunches 30 reps

NO PRISONERS… NO MERCY
Routine 7

1. Bench press 30 reps


2. One-arm dumbbell squat 30 reps
3. Barbell row 30 reps
4. Barbell deadlift 30 reps
5. Military press 30 reps
6. Dumbell swing 30 reps
7. 45 degree lat pulldown 30 reps
8. Dumbell snatch 30 reps
9. Elevated Push-ups 30 reps
10. Double crunches 30 reps

Routine 8

1. Bench press 30 reps


2. Barbell squat 30 reps [2X15]
3. Pull-ups 30 reps [2X15]
4. Deadlifts 30 reps [2X15]
5. Barbell row 30 reps [2X15]
6. Stationary lunges 30 reps [2X15]
7. Military press 30 reps [2X15]
8. Dumbell calf raise 30 reps [2X15]
9. Band row 30 reps
10. Plank 30 seconds

NO PRISONERS… NO MERCY
Routine 9

1. One-arm Push-ups 30 reps


2. Jump squat 30 reps
3. Pull-ups 30 reps
4. Weighted squat 30 reps
5. Explosive Push-ups 30 reps
6. Split squat lunges 30 reps
7. Recline pull 30 reps
8. Weighted reverse lunges 30 reps
9. Shoulder press 30 reps
10. Double crunches 30 reps

Routine 10

1. A1: Dumbell press 30 reps [2X15]


2. A2: Band press 30 reps
3. B1: Squat 30 reps
4. B2: Jump squat - II 30 reps
5. C1: Band row 30 reps
6. C2: Reverse Flye 30 reps
7. D1: Arnold press 30 reps
8. D2: Bicep curl 30 reps [2X15]
9. E1: Hip thrust 30 reps
10. E2: Russian twists 30 reps

NOTE: Do the alphabet sets together


e.g.. A1with A2 and then take a 45 second
break. No break in between. NO
PRISONERS… NO MERCY

You might also like