if you want a ripped body and a complete 6 pack abs ala King Leonidus (300 film) try this exercise:
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
=Total of 300 reps
I believe it was the exercises given to the 300 cast, as well with Rain for the Ninja assassin and Tobey Maguire for Spiderman.
The goal of this exercise is to do it in their proper form under 40 to 30 minutes. Its an indication that you are a true Spartan warrior. I finished it clocking 33 minutes (with the desired weights and reps). Andrew Pleavin (one of the cast of 300 film) did this in 18 minutes.
The benefits of this workout are below:
1. reduce your body fat (which is helpful if you want a visible 6 pack-abs)
2. promotes strength
3. promotes good body posture
4. promotes of good cardiovascular health
5. marami pang iba. icheck ninyo na lang
For more info on this exercise, here's the link:
http://www.menshealth.com/fitness/muscle-building-11
