ajadahameddelhi

Oct 28th 2018

TRY IT OUT

DOWNLOAD

Tom's Spartan Fat Loss Workout*

DOWNLOADS/VIEWS: 7/816

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

A combination of lower weight 'tempo' exercises (2 seconds up 2 seconds down never resting at top or bottom) and explosive plyometrics.

Chest & Shoulders 12 exercises, 1 hr 38 mins

Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press	3x20 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Kettlebell Alternating Shoulder Press	3x20 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
EZ Bar Tricep Extension (Close Grip)	3x20 reps	rest: 60s
Barbell Clean and Jerk	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
	3x20 reps	rest: 60s

Legs 12 exercises, 1 hr 37 mins

Back 12 exercises, 1 hr 39 mins

Machine Lat Pulldown	3x8 reps	rest: 60s
Pull-Up	3x20 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Inverted Row	3x50 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x10 reps	rest: 60s
Kettlebell Alternating Row	3x20 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x20 reps	rest: 60s
Barbell Upright Row	3x20 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s

Core 12 exercises, 1 hr 24 mins

Hanging Leg Raise	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
Abdominal Pendulum	3x8 reps	rest: 60s
Barbell Overhead Squat	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
Kettlebell Turkish Get-Up Squat	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
	3x10 reps	rest: 60s
Weight Plate Russian Twist	3x20 reps	rest: 60s
Scissor Kick	3x8 reps	rest: 60s

Arms 14 exercises, 2 hrs 5 mins

EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x20 reps	rest: 60s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 60s
Dumbbell Bent-Over Tricep Extension	3x20 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x50 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x50 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell French Press (Stability Ball)	3x20 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Full Body Freestyle 10 exercises, 1 hr 21 mins

Dumbbell Bench Press	4x8 reps	rest: 60s
Barbell Deep Squat	4x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Dumbbell Walking Lunge	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Hanging Leg Raise	4x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x8 reps	rest: 60s
	4x8 reps	rest: 60s