Spartan II
General
Intermediate
Dumbbell
Plan Details
The Spartan II routine by Frantastico is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Biceps
Est. 59 min
10 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 15 Reps
Day 3
Back/Triceps
Est. 53 min
10 exercises
T Bar Row
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Stability Ball Low Back Stretch
3 Sets
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Day 3
Shoulders/Legs
Est. 56 min
10 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 4
Burnt it! I
Est. 66 min
6 exercises
Recumbent Bike
1 Set
Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Side Bridge
3 Sets
Cross Body Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
