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Spartan workout
Bulking
Advanced
Machine strength
Plan Details
The Spartan workout routine by ayellowshoe is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Spartan day 1
Est. 77 min
11 exercises
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable One-Arm Side Bend
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bench Crunch
3 Sets x 25 Reps
Push-Up
3 Sets x 8 Reps
Tue
Cardio Cycling
Est. 42 min
1 exercise
Stationary Bike
1 Set
Wed
Spartan day 2
Est. 76 min
11 exercises
Barbell Squat
4 Sets x 10,10,8,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10,10,8,8 Reps
Roman chair side bends
3 Sets x 25 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Thu
Cardio cycling
Est. 42 min
1 exercise
Indoor Cycling
1 Set
Fri
Spartan day 3
Est. 75 min
11 exercises
Chin-Up with Knee Raise
4 Sets x 10,10,8,8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10,10,8,8 Reps
Cable One-Arm Side Bend
3 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 10,10,8 Reps
Crunch
3 Sets x 25 Reps
Sat
Yoga
Est. 0 min
0 exercises
This day is empty
