Tom's Spartan Fat Loss Workout
Cutting
Advanced
Dumbbell
Plan Details
The Tom's Spartan Fat Loss Workout routine by NSTom is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
A combination of lower weight 'tempo' exercises (2 seconds up 2 seconds down never resting at top or bottom) and explosive plyometrics.
Routine detail
Mon
Chest & Shoulders
Est. 98 min
12 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 10 Reps
Kettlebell Squat to Front Raise
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 20 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Alternate Kettlebell Front Raise
3 Sets x 20 Reps
Tue
Legs
Est. 97 min
12 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Box Jumps
3 Sets x 20 Reps
Kettlebell Walking Lunge
3 Sets x 10 Reps
Dumbell Lunge Jump Switch
3 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Clean
3 Sets x 20 Reps
Pistol Squat
3 Sets x 10 Reps
Barbell Split Jump
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 20 Reps
Wed
Back
Est. 100 min
12 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 50 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Kettlebell Alternating Row
3 Sets x 20 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 20 Reps
Barbell Upright Row
3 Sets x 20 Reps
Barbell Row
3 Sets x 8 Reps
Thu
Core
Est. 84 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
SU Cross Punch
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 10 Reps
Burpee to Kettlebell Hang Pull
3 Sets x 20 Reps
Single Leg Barbell Hack Lunge
3 Sets x 10 Reps
Plankwalk Press
3 Sets x 20 Reps
Kettlebell Turkish Get-Up Squat
3 Sets x 10 Reps
Suitcase Crunches
3 Sets x 20 Reps
Incline Oblique Crunches
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Scissor Kick
3 Sets x 8 Reps
Fri
Arms
Est. 125 min
14 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 20 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Reverse Grip Barbell Curl
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 50 Reps
Dumbell Prone Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 50 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 20 Reps
Bicep Suicide
3 Sets x 8 Reps
Tricep Suicide
3 Sets x 8 Reps
Sat
Full Body Freestyle
Est. 81 min
10 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Incline Oblique Crunches
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Tricep Suicide
4 Sets x 8 Reps
Any
New Core
Est. 12 min
2 exercises
Kettlebell Goblet Squat
3 Sets x 8 Reps
Medicine Ball Windmills
3 Sets x 8 Reps
