Body of a Spartan Begginer 4 day
General
Beginner
Barbell
Plan Details
The Body of a Spartan Begginer 4 day routine by damirsfist is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 day a week split. 30 to 60 min session 1 min max rest The heavier you are going the longer rest you can take, the lighter you are going the shorter your rest periods need to be End with a far burner
Routine detail
Mon
Monday Chest and Back
Est. 49 min
4 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Machine Assisted Chin-Up
3 Sets x 15 Reps
Tue
Tuesday Legs and Shoulders
Est. 48 min
4 exercises
Barbell Squat
5 Sets x 15 Reps
Barbell Military Press
5 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
Thu
Thursday Chest and Back
Est. 56 min
6 exercises
Barbell Bench Press
5 Sets x 15 Reps
Barbell Deadlift
5 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Neck Bridge
3 Sets x 8 Reps
Medicine Ball Two-Arm Overhead Throw
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Fri
Friday Legs and Shoulders
Est. 56 min
5 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Curl
5 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
5 Sets x 15 Reps
