This is SPARTA
General
Intermediate
Dumbbell
Plan Details
The This is SPARTA routine by guijtsc is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Home training
Routine detail
Any
Day 2. borst/rug/schouders
Est. 50 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
Day 3. Arms
Est. 56 min
8 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 40 Reps
Dumbbell Bent-Over Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 30 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Any
Day 1. Lower body
Est. 41 min
7 exercises
Dumbbell Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 30 Reps
Any
Day 4. allround
Est. 67 min
11 exercises
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Plank
3 Sets
Barbell Good Morning
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 10 Reps
