Sparrel's Plan - JEFIT

Sparrel's Plan - JEFIT

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Sparrel's Plan

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General

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Plan Details

The Sparrel's Plan routine by Sparrel is a 13 day workout plan. It is an advanced level plan to achieve general fitness goals.

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Routine detail

Day 1

Chest, Triceps, Shoulders

Est. 0 min

15 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 9 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 9 Reps

Push-Up Demonstration

Push-Up

8 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 9 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 9 Reps

Kettlebell Swing Demonstration

Kettlebell Swing

8 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

2 Sets x 9 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

2 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

2 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

2 Sets x 9 Reps

Dead Landmines Demonstration

Dead Landmines

8 Sets x 8 Reps

Day 2

Legs, Calves, Abs

Est. 0 min

13 exercises

Dumbbell Jump Squat Demonstration

Dumbbell Jump Squat

3 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 9 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 9 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 15 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

8 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 9 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 12 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

8 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 5 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 12 Reps

Crunch Demonstration

Crunch

8 Sets x 15 Reps

Day 3

Back, Traps, Biceps, Forearms

Est. 0 min

15 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 9 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell Incline Row (Reverse Grip) Demonstration

Dumbbell Incline Row (Reverse Grip)

3 Sets x 12 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 9 Reps

Kettlebell Snatch Demonstration

Kettlebell Snatch

8 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 9 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 12 Reps

Dumbbell Clean Demonstration

Dumbbell Clean

8 Sets x 8 Reps

Seated Barbell Curl Demonstration

Seated Barbell Curl

3 Sets x 9 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 9 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Dead-Curl-Press Demonstration

Dead-Curl-Press

8 Sets x 8 Reps

Day 4

Chest, Shoulders, Triceps

Est. 0 min

15 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 9 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 9 Reps

Push-Up Demonstration

Push-Up

8 Sets x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 9 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 9 Reps

Kettlebell Swing Demonstration

Kettlebell Swing

8 Sets x 8 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 9 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Cable Reverse Grip Tricep Extension Demonstration

Cable Reverse Grip Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 9 Reps

Dead Landmines Demonstration

Dead Landmines

8 Sets x 8 Reps

Day 5

Legs, Calves, Abs

Est. 0 min

13 exercises

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 9 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 9 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 9 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 9 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Prisoner Squat Demonstration

Prisoner Squat

8 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 9 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 12 Reps

Bodyweight Rear Lunge Demonstration

Bodyweight Rear Lunge

8 Sets x 8 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 12 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

3 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

8 Sets x 12 Reps

Day 6

Back, Traps, Biceps, Forearms

Est. 0 min

15 exercises

Cable Pulldown (Underhand) Demonstration

Cable Pulldown (Underhand)

3 Sets x 9 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Standing Lat Pulldowns Demonstration

Standing Lat Pulldowns

3 Sets x 9 Reps

Kettlebell Snatch Demonstration

Kettlebell Snatch

8 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 12 Reps

Dumbbell Clean Demonstration

Dumbbell Clean

8 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 9 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 9 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Dead-Curl-Press Demonstration

Dead-Curl-Press

8 Sets x 8 Reps

Day 7

Rest Day

Est. 0 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Day 8

Chest

Est. 0 min

11 exercises

Leverage Chest Press Demonstration

Leverage Chest Press

3 Sets x 8,10,10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 9 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8,10,10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 9 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8,10,10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Smith Machine Bench Press (Reverse Grip) Demonstration

Smith Machine Bench Press (Reverse Grip)

3 Sets x 9 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 9 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

3 Sets x 12 Reps

Day 9

Shoulders

Est. 0 min

13 exercises

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 8,10,10 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 9 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 9 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 12 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 9 Reps

Barbell Shoulder Shrugs with unhand grip Demonstration

Barbell Shoulder Shrugs with unhand grip

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Barbell Bradford Rocky Press Demonstration

Barbell Bradford Rocky Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Incline Shoulder Raise Demonstration

Dumbbell Incline Shoulder Raise

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 9 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

3 Sets x 12 Reps

Day 10

Rock's 27 Set Arm's Workout

Est. 0 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12,10,8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8,10,12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8,10,12 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 8,10,12 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 8,10,12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8,10,12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 8,10,12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8,10,12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8,10,12 Reps

Day 11

Legs

Est. 0 min

9 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 9 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 9 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Day 12

Back

Est. 0 min

12 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 9 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Chest Supported Back Rows Demonstration

Chest Supported Back Rows

3 Sets x 9 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 12 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 9 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Standing Lat Pulldowns Demonstration

Standing Lat Pulldowns

3 Sets x 9 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 9 Reps

Wide Grip Seated Cable Rows Demonstration

Wide Grip Seated Cable Rows

3 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 9 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Day 13

Rest Day

Est. 0 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set