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Ultimate Spartan
General
Advanced
Body
Plan Details
The Ultimate Spartan routine by leonus978 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
A mix up if the spartan 300 workout for strengths and cutting,combined with a day dedicated to both arms and chest. Not for the faint hearted.
Routine detail
Mon
Arms
Est. 97 min
10 exercises
Preacher Curl Machine
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Tue
Sparta
Est. 48 min
8 exercises
Barbell Deadlift
1 Set x 50 Reps
Abdominal Pendulum
1 Set x 50 Reps
Push-Up
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Box Jump Multiple Response
1 Set x 50 Reps
Pull-Up
1 Set x 25 Reps
Pull-Up
1 Set x 30 Reps
Barbell Clean and Jerk
1 Set x 50 Reps
Wed
Chest
Est. 59 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Press on Stability Ball
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Thu
Sparta
Est. 48 min
8 exercises
Barbell Deadlift
1 Set x 50 Reps
Abdominal Pendulum
1 Set x 50 Reps
Push-Up
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Box Jump Multiple Response
1 Set x 50 Reps
Pull-Up
1 Set x 25 Reps
Pull-Up
1 Set x 30 Reps
Barbell Clean and Jerk
1 Set x 50 Reps
Fri
Sparta
Est. 49 min
8 exercises
Barbell Deadlift
1 Set x 50 Reps
Abdominal Pendulum
1 Set x 50 Reps
Push-Up
1 Set x 50 Reps
Air Bike
1 Set x 50 Reps
Box Jump Multiple Response
1 Set x 50 Reps
Pull-Up
1 Set x 30 Reps
Pull-Up
1 Set x 30 Reps
Barbell Clean and Jerk
1 Set x 50 Reps
