A 300 like workout

Scott Schwab
My creative juices were flowing at the gym today and I figured out a routine that will really bust you up. It will take a little explaining but for all intense and purposes lets use the 4 sets and 10 reps as our base. It will be very difficult for you to finish, but very rewarding.
Super Fly
This looks crazy and for those of you who care what other people think you may want to substitute something else. I will guarantee you that you will get the best upper body work out from this. Pick a dumb bell set that is comfortable. I used 30's, but it is up to your discretion. Take the dumbbells and get in push up position. You will go down in the push up position, come up, and then take the weight as you twist your body to the side and elevate the weight until it is above your head. Your arm will be at a 90 degree angle with your torso. As you bring the weight back down to the push up position, you will switch arms and repeat 10 times.
Bench Push Ups
With those same dumbbells, you will put them vertical on the ground. Put them at shoulder width apart. You will put your feet on the bench and you are again in the push up position. Put your hands on the dumbbells that you have positioned vertically. It requires a little balance so do not try this unless you are completely confident that you can do 20 push ups. The key is to go lower in your push up than a normal push up. Going between the dumbbells with your chest, while having your feet up on the bench, really makes the push up difficult. Another trick that I use is to put one leg in the air at a time while I am doing the push ups. If you do not feel comfortable balancing on the dumbbells, you can still elevate your feet, but keep your hands on the ground.
Collarbone Curls
Take the same dumbbells that you have used for the other exercises and have them down to your side. As you bring the dumbbell up, rather than bringing it towards your shoulder, take it to the other arm and touch your collarbone. Remember it only takes 15 pounds of direct pressure to snap that bad boy. So don't think you need to be throwing them into your collarbone. You will get a better workout if you do the lift slow. Repeat on each side for the 10 times.
Pull Ups
Lastly, you will find a pull up bar and get er done. This part of the workout is just shear desire. Your arms will already be dead from the other workouts, but luckily it is a different enough muscle that you should be able to get some good burn going. Also my best suggestion would be to do each exercise one after the other. It will keep things in a cycle, which will keep you moving and get your heart rate up. It will also be different enough exercises that it will work the different groups. I challenge anyone to get through the cycle and post on how you felt. I can promise you that you will feel the burn, even if you don't look like the 300 men. You can expect your shoulders, abs, biceps, triceps, chest, lats, and obliques to be worked. Go head, try it if you dare!