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3 Calisthenics Exercises to Build a Chiseled Spartan "300" Warrior Body

I hit the gym at least 3 times a week to keep my 6’0″ 165 lbs in shape. I usually don’t spend more than 1 hour and 15 minutes doing the main workout and 20 minutes of interval cardio at the end. About three weeks ago, before my trip to Trinidad, I was lifting weights like any normal gym, when I noticed this guy looked like a one man army. He lifts weights with another friend of his, and he looks like he stepped out of the movie 300. Not the weightlifting muscles you often see, but a symmetrical, chiseled, lean mass that looks almost intimidating. The kind of bodies women on the beach like to stare at their girlfriends whispering through their sunglasses.

I walked up to this guy and told him, “Dude, you really look like a comic book character, what’s your name?”. The guy smiled and told me his name (we call him Cesar). Cesar and I talked about the importance of nutrition, and he told me that three key exercises are the foundation of his Sparten body. Therefore, you should incorporate these three exercises into your routine and rest 2 to 3 minutes between sets.

The first exercise is the wide-grip pull-up, which I affectionately call the “Rocky” pull-up. Spread your hands shoulder-width apart, then use your lats to pull your body up until the back of your neck touches the barbell. Get started and check your strength level. I usually keep my reps to 7 – 12 reps per set. If you are just starting out, find someone who is willing to support you to help you initially discover you to build your strength.

The second exercise is the infamous push-up. If you can find a “v” shaped sinker bar, that will be the best, allowing for maximum stretch in your pecs (chest). You want to keep your legs together, your knees bent, and your head up. During the rep, you should lower as far as possible, then stretch and raise yourself over the barbell. Repeat 5-7 times, then rest for 2 minutes. What I do is combine all of that with the other weightlifting exercises of the day (back/shoulders, triceps/biceps, chest). You’ll find that cycling these three exercises into a full 45-minute to an hour lift will make you look like The Incredible Hulk. Within the first week of integrating them into my workout, I noticed considerable gains and chisels.

Finally, you need to set 2 sets of weights. Begin by placing three 35-pound weights one on top of the other, one body apart from the bench press length. After you’ve done the first, build your second stack with three 35-pound weights a little more than shoulder-width apart from the first stack. Now that’s the final setup for aerobics pushups using your own body weight. Start by placing your feet in the middle of the bench (you need to set the 2 stacks 90 degrees from the middle of the bench to one side), then place your palms on the side of each topmost weighted stack. Keeping your back straight, lower down for the first push-ups. Proper form should have your chest touching the ground and moving between stacks of 35 yards. You should adjust the stack for your height and proper shoulder width. I usually do about 7 – 10 reps and then rest. The key here is the quality of the form, your chest should feel like it’s been stretched like never before. You want to squeeze your pecs at the top of the pushup for maximum effect.

When you focus on 1 or 2 muscle groups and then incorporate these 3 calisthenics exercises into your 1 hour routine, you will see results within your first 2-3 lifts. I just gave you all the nuggets of wisdom I found. This, combined with the nutrition tips that form the basis of my eating habits and specific workouts, create the body you see below.

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