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Spartan 300*
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Spartan 300* routine by CesareoGonzalez is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Arms+Shoulders
Est. 0 min
16 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Tue
Chest+Back
Est. 0 min
14 exercises
Elliptical Training
1 Set
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
High Knee Skip
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Wed
Leg+Core
Est. 0 min
12 exercises
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Bench Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Thu
Arms+Shoulders
Est. 0 min
14 exercises
Elliptical Training
1 Set
Cable Seated Row
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cross Body Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 12 Reps
Fri
Chest+Back
Est. 0 min
14 exercises
Elliptical Training
1 Set
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
