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Ultimate Spartan

leonus978

Jul 15th 2014

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Ultimate Spartan

DOWNLOADS/VIEWS: 71/4121

RATING: 92 (FROM 3 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

A mix up if the spartan 300 workout for strengths and cutting,combined with a day dedicated to both arms and chest. Not for the faint hearted.

Monday
Tuesday
Wednesday
Thursday
Friday

Arms 10 exercises, 1 hr 37 mins

	Preacher Curl Machine	4x12 reps	rest: 60s
	Machine Dip	4x12 reps	rest: 60s
	Dumbbell Incline Curl	4x12 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	4x12 reps	rest: 60s
	Machine Tricep Extension	4x12 reps	rest: 60s
	Dumbbell One-Arm Zottman Preacher Curl	4x12 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	4x12 reps	rest: 60s
	Cable Bicep Curl (Close Grip)	4x12 reps	rest: 60s
	Cable Tricep Pushdown (V-Bar)	4x12 reps	rest: 60s
	Dumbbell Concentration Curl	4x12 reps	rest: 60s

Sparta 8 exercises, 48 mins

	Pull-Up	1x30 reps	rest: 60s
	Barbell Deadlift	1x50 reps	rest: 60s
	Push-Up	1x50 reps	rest: 60s
	Box Jump Multiple Response	1x50 reps	rest: 60s
	Barbell Clean and Jerk	1x50 reps	rest: 60s
	Abdominal Pendulum	1x50 reps	rest: 60s
	Air Bike	1x50 reps	rest: 60s
	Pull-Up	1x25 reps	rest: 60s

Chest 6 exercises, 58 mins

	Barbell Bench Press	4x12 reps	rest: 60s
	Barbell Incline Bench Press	4x12 reps	rest: 60s
	Dumbbell Incline Press on Stability Ball	4x12 reps	rest: 60s
	Barbell Decline Bench Press	4x12 reps	rest: 60s
	Dumbbell Decline Bench Press	4x12 reps	rest: 60s
	Machine Dip	4x12 reps	rest: 60s

Sparta 8 exercises, 48 mins

	Pull-Up	1x30 reps	rest: 60s
	Barbell Deadlift	1x50 reps	rest: 60s
	Push-Up	1x50 reps	rest: 60s
	Box Jump Multiple Response	1x50 reps	rest: 60s
	Barbell Clean and Jerk	1x50 reps	rest: 60s
	Abdominal Pendulum	1x50 reps	rest: 60s
	Air Bike	1x50 reps	rest: 60s
	Pull-Up	1x25 reps	rest: 60s

Sparta 8 exercises, 48 mins

	Pull-Up	1x30 reps	rest: 60s
	Barbell Deadlift	1x50 reps	rest: 60s
	Push-Up	1x50 reps	rest: 60s
	Box Jump Multiple Response	1x50 reps	rest: 60s
	Barbell Clean and Jerk	1x50 reps	rest: 60s
	Abdominal Pendulum	1x50 reps	rest: 60s
	Air Bike	1x50 reps	rest: 60s
	Pull-Up	1x30 reps	rest: 60s

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