Spartan II

Workout Name : Spartan II

Shared By : FranMartin

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 802

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Description

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Day 1 Chest/Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 0 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 45 sec 10 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 0 sec 10 3 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 45 sec 10 3 Progress Chart

Chest

Machine Fly Machine Fly 45 sec 15 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 0 sec 10 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 45 sec 10 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 0 sec 10 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 45 sec 10 3 Progress Chart

Biceps

EZ Bar Seated Close Grip Concentration Curl EZ Bar Seated Close Grip Concentration Curl 45 sec 15 3 Progress Chart
Day 3 Back/Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

T Bar Row T Bar Row 0 sec 10 3 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 45 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 0 sec 10 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 45 sec 10 3 Progress Chart

Back

Exercise Ball Lower Back Stretch Exercise Ball Lower Back Stretch 45 sec - 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 0 sec 10 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 45 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 0 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 45 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 45 sec 15 3 Progress Chart
Day 3 Shoulders/Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 0 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 45 sec 10 3 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 0 sec 10 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 45 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 45 sec 15 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 45 sec 10 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 0 sec 10 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 45 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 15 3 Progress Chart
Day 4 Burnt it! I
Muscle Exercise Name Timer Reps Sets Track

Cardio

Recumbent Bike Recumbent Bike 40 min - - Progress Chart

Abs

Crunches Crunches 0 sec 15 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 0 sec 15 3 Progress Chart

Abs

Side Bridge Side Bridge 0 sec - 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 0 sec 15 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 15 3 Progress Chart