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Spartan
General
Beginner
Dumbbell
Plan Details
The Spartan routine by BryanVandal is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Back A
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Wed
Legs and Shoulders
Est. 53 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Band Upright Row
3 Sets x 8 Reps
Fri
Chest and Back B
Est. 51 min
7 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
