Spartan

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest and Back A 7 exercises, 45 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Upright Row	3x8 reps	rest: 60s

Legs and Shoulders 8 exercises, 53 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Band Upright Row	3x8 reps	rest: 60s

Chest and Back B 7 exercises, 50 mins

Running	1x8 reps	rest: 10s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Band Reverse Fly	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s