SPARTAN WINTER/SPRING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

rbrynga on February 28, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Calves, Biceps, Triceps, Back, Chest

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Weighted Crunch	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Side Plank	-	20	30
	-	20	30
	-	20	30
	-	20	30
TRX Mountain Climber	-	20	30
	-	20	30
	-	20	30
	-	20	30
Thighs
Wall Sits	-	30	60
	-	30	60
	-	30	60
Seated Machine Leg Press	270 lbs.	10	60
	270 lbs.	10	60
	270 lbs.	10	60
Dumbbell Squats	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Barbell Squats	45 lbs.	15	60
	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Calves
Standing Calf Raises	20 lbs.	20	60
	20 lbs.	20	60
Biceps
Dumbbell Bicep Curls: Single-Leg	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Dumbbell Triceps Press	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Triceps Cable Pushdowns	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Back
Seated Cable Rows	-	-	60
Bent-Over Barbell Rows	-	-	60
Lat Pulldown with Neutral Grip	-	-	60
Chest
Barbell Bench Press	-	-	60
	-	-	60
Pushups: Kneeling	-	-	60
Burpees	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1 miles	12	-

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