Spartann
General
Advanced
Dumbbell
Plan Details
The Spartann routine by burakgul is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
SPARTAN
Routine detail
Mon
Gö?üs-Arkakol-ABS
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Tue
S?rt-Önkol-Bilek
Est. 0 min
9 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 8 Reps
Wed
Omuz-Arkakol-ABS
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Thu
Bacak
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 14 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Fri
Workout 6
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Sat
Workout 7
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
