Spartan workout

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2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Spartan day 1 11 exercises, 1 hr 17 mins

Barbell Bench Press	4x10,10,8,8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable One-Arm Side Bend	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Bench Crunch	3x25 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s

Cardio Cycling 1 exercises, 41 mins

1x0 reps

rest: 40s

Spartan day 2 11 exercises, 1 hr 16 mins

Barbell Squat	4x10,10,8,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Leg Press	4x10,10,8,8 reps	rest: 60s
	3x25 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Barbell Upright Row	2x10 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s

Cardio cycling 1 exercises, 41 mins

1x0 reps

rest: 40s

Spartan day 3 11 exercises, 1 hr 14 mins

Chin-Up	4x10,10,8,8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Barbell Deadlift	4x10,10,8,8 reps	rest: 60s
Cable One-Arm Side Bend	3x10 reps	rest: 60s
Bench Dip	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Decline Bench Knee Raise	3x20 reps	rest: 60s
Dumbbell One-Arm Row	3x10,10,8 reps	rest: 60s
Crunch	3x25 reps	rest: 60s