Build Your OCR Spartan Body
Cutting
Advanced
None
Plan Details
The Build Your OCR Spartan Body routine by JamilFahmy is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
A giant-set is a workout where an individual will perform one exercise right after the next with little to ne rest in between each exercise.just This is a training program with the intention to get you ready for the Spartan obstacle race
Routine detail
Any
Lower Body Strength
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Any
Upper Body Strength
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Any
HIIT (40 sec moves/rests, 4 rounds)
Est. 0 min
6 exercises
Inchworm
4 Sets x 10 Reps
Bear Crawl
4 Sets x 10 Reps
Stability Ball Medicine Ball Sit-Up
4 Sets x 10 Reps
Jump Rope
4 Sets
Kettlebell Thruster
4 Sets x 10 Reps
Kettlebell Swing
4 Sets x 10 Reps
Any
Core & Lower Back
Est. 0 min
8 exercises
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Stability Ball Pike Push-Up
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Knee Tuck Jump
3 Sets x 8 Reps
Plank
3 Sets
Any
Plyometrics
Est. 0 min
6 exercises
Box Jumps
3 Sets x 8 Reps
Depth Jumps
3 Sets x 8 Reps
Medicine Ball Rotation
3 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
Box Jumps
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Any
Muscular Endurance
Est. 0 min
8 exercises
Kettlebell Goblet Squat
5 Sets x 20 Reps
Push-Up
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell Snatch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 25 Reps
Burpee
3 Sets x 20 Reps
Any
Grip Strength (use PDF)
Est. 0 min
3 exercises
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
