Spartan 2.0

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5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed as a transition program from winter bulking into spring cutting.

Chest & Hams 7 exercises, 51 mins

	1x50 reps	rest: 60s
Leverage Decline Chest Press	4x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x15 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Machine Hip Abduction	4x8 reps	rest: 60s

Triceps & Abs 7 exercises, 49 mins

	1x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Decline Crunch	3x20 reps	rest: 60s
Cable One-Arm Tricep Extension	3x15 reps	rest: 60s
	2x30 reps	rest: 60s
Decline Bench Knee Raise	3x15 reps	rest: 60s
Machine Dip	4x8 reps	rest: 60s

Back & Calfs 8 exercises, 47 mins

Cable Lat Pulldown (Wide Grip)	2x6 reps	rest: 60s
Cable Shoulder Extension	2x6 reps	rest: 60s
Cable Upright Row	2x6 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dual Cable Triceps Extension	2x15 reps	rest: 60s

Biceps & Abs 7 exercises, 44 mins

Delts & Quads 6 exercises, 47 mins

Barbell Alternating Front and Back Press	3x10 reps	rest: 60s
Machine Leg Press	5x8 reps	rest: 60s
	4x10 reps	rest: 60s
	3x20 reps	rest: 60s
	5x8 reps	rest: 60s
	4x8 reps	rest: 60s

Plyo Shock 9 exercises, 54 mins

	1x50 reps	rest: 60s
	0x0 reps	rest: 2s
Abdominal Pendulum	2x25 reps	rest: 60s
	1x50 reps	rest: 60s
	1x20 reps	rest: 60s
Machine Inverted Row	2x25 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	1x50 reps	rest: 60s
Alternating Floor Leg Raise	2x25 reps	rest: 60s
Step Machine	0x0 reps	rest: 10s