Spartan Training
Bulking
Advanced
Machine strength
Plan Details
The Spartan Training routine by JeremyStam is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Maandag: Dips: hoeveelheid reps, ga door tot ‘muscle failure’. Dus door tot spierfalen. Dinsdag: Squats en deadlifts: Verhoog het gewicht op elke set. Crunch: Gebruik een gewicht, om eventueel de oefeningen zwaarder te maken. Donderdag: Pull up: Zijn de aangeven herhalingen, niet te voltooien, maak de set dan compleet met negeatieve herhalingen (Spring omhoog en laat het lichaam langzaam zakken). Als de pull ups echt te zwaar zijn, vervang deze dan door de lat pull down.
Routine detail
Mon
Borst, triceps
Est. 27 min
6 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Tue
Benen, biceps
Est. 38 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Calf Raise On A Dumbbell
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Wed
Rug, schouders
Est. 33 min
8 exercises
Back Hyperextension
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Military Press (Seated)
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Thu
benen, borst
Est. 32 min
8 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Band Calf Raise
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Fri
schouders, rug
Est. 46 min
7 exercises
Barbell Push Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
