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Spartan 300
General
Advanced
Machine strength
Plan Details
The Spartan 300 routine by itennant is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Arms+Shoulders
Est. 122 min
15 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
standing cable oblique twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
assist bench straight leg crunch
4 Sets x 10 Reps
Tue
Chest+Back
Est. 124 min
14 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Inner Chest Press Sqeeze
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
standing cable oblique twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
assist bench straight leg crunch
4 Sets x 50 Reps
Wed
Leg+Core
Est. 102 min
12 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Kettlebell Hang Clean
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
standing cable oblique twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
assist bench straight leg crunch
4 Sets x 10 Reps
Thu
Arms+Shoulders
Est. 122 min
15 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable External Rotation
4 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
standing cable oblique twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
assist bench straight leg crunch
4 Sets x 10 Reps
Fri
Chest+Back
Est. 124 min
14 exercises
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Inner Chest Press Sqeeze
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
standing cable oblique twist
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
assist bench straight leg crunch
4 Sets x 50 Reps
