Sparrel's Plan
General
Advanced
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Plan Details
The Sparrel's Plan routine by Sparrel is a 13 day workout plan. It is an advanced level plan to achieve general fitness goals.
Try at your will
Routine detail
Day 1
Chest, Triceps, Shoulders
Est. 0 min
15 exercises
Barbell Bench Press
3 Sets x 9 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 9 Reps
Push-Up
8 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 9 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 9 Reps
Kettlebell Swing
8 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 9 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 9 Reps
Dead Landmines
8 Sets x 8 Reps
Day 2
Legs, Calves, Abs
Est. 0 min
13 exercises
Dumbbell Jump Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Squat
3 Sets x 9 Reps
Machine Leg Curl (Prone)
3 Sets x 9 Reps
Dumbbell Romanian Deadlift
3 Sets x 15 Reps
Bodyweight Squat
8 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 9 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Lunge
8 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 5 Reps
Oblique Crunch
3 Sets x 12 Reps
Crunch
8 Sets x 15 Reps
Day 3
Back, Traps, Biceps, Forearms
Est. 0 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 9 Reps
Kettlebell Snatch
8 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 9 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Dumbbell Clean
8 Sets x 8 Reps
Seated Barbell Curl
3 Sets x 9 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 9 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Dead-Curl-Press
8 Sets x 8 Reps
Day 4
Chest, Shoulders, Triceps
Est. 0 min
15 exercises
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 9 Reps
Push-Up
8 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 9 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Kettlebell Swing
8 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 9 Reps
Bench Dip
3 Sets x 12 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 9 Reps
Dead Landmines
8 Sets x 8 Reps
Day 5
Legs, Calves, Abs
Est. 0 min
13 exercises
Bodyweight Lunge
3 Sets x 9 Reps
Bodyweight Squat
3 Sets x 9 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 9 Reps
Dumbbell Step-Up
3 Sets x 9 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Prisoner Squat
8 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 9 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Bodyweight Rear Lunge
8 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Reverse Crunch
8 Sets x 12 Reps
Day 6
Back, Traps, Biceps, Forearms
Est. 0 min
15 exercises
Cable Pulldown (Underhand)
3 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Standing Lat Pulldowns
3 Sets x 9 Reps
Kettlebell Snatch
8 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Clean
8 Sets x 8 Reps
Barbell Curl
3 Sets x 9 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 9 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dead-Curl-Press
8 Sets x 8 Reps
Day 7
Rest Day
Est. 0 min
1 exercise
Indoor Cycling
3 Sets
Day 8
Chest
Est. 0 min
11 exercises
Leverage Chest Press
3 Sets x 8,10,10 Reps
Dumbbell Bench Press
3 Sets x 9 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8,10,10 Reps
Leverage Incline Chest Press
3 Sets x 9 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8,10,10 Reps
Machine Fly
3 Sets x 12 Reps
Smith Machine Bench Press (Reverse Grip)
3 Sets x 9 Reps
Dumbbell Pullover
3 Sets x 9 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Day 9
Shoulders
Est. 0 min
13 exercises
Leverage Shoulder Press
3 Sets x 8,10,10 Reps
Barbell Military Press
3 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 9 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 9 Reps
Barbell Shoulder Shrugs with unhand grip
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 9 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Day 10
Rock's 27 Set Arm's Workout
Est. 0 min
9 exercises
Barbell Curl
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8,10,12 Reps
Cable Bicep Curl
3 Sets x 8,10,12 Reps
Machine Dip
3 Sets x 8,10,12 Reps
EZ Bar Close Grip Curl
3 Sets x 8,10,12 Reps
Dumbbell Incline Curl
3 Sets x 8,10,12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,10,12 Reps
Dumbbell Tricep Extension
3 Sets x 8,10,12 Reps
Day 11
Legs
Est. 0 min
9 exercises
Bodyweight Squat
3 Sets x 9 Reps
Bodyweight Lunge
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 12
Back
Est. 0 min
12 exercises
Machine Assisted Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Chest Supported Back Rows
3 Sets x 9 Reps
Machine Seated Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 9 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Standing Lat Pulldowns
3 Sets x 9 Reps
Cable V Bar Pulldown
3 Sets x 9 Reps
Wide Grip Seated Cable Rows
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 9 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 13
Rest Day
Est. 0 min
1 exercise
Indoor Cycling
1 Set
