SPARTAN WORKOUT

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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:

pasha_the_beast on October 29, 2014

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1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Back, Chest, Biceps, Abs

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jumping Jacks: Basic	-	100	60
	-	100	60
	-	100	60
	-	100	60
	-	100	60
Dumbbell Squat, Overhead Press, and Calf Raise	27 kg.	10	15
Back
Dumbbell Row	27 kg.	12	15
	27 kg.	12	15
	27 kg.	12	15
Thighs
Single-Arm Dumbbell Swing	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Chest
Pushups	-	10	15
	-	10	15
	-	10	15
	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Alternate Dumbbell Curls	13 kg.	20	15
	13 kg.	20	15
	13 kg.	20	15
Thighs
Dumbbell Reverse Lunge	27 kg.	10	15
	27 kg.	10	15
	27 kg.	10	15
Single-Arm Dumbbell Squat to Press	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Dumbbell Lunge and Rotary	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Abs
Mountain Climbers	-	30	15
	-	30	15
	-	30	15

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Active Rest - Walk (RPE 1)	0.06 km	2	-
	0.06 km	2	-
	0.06 km	2	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Jumping Jacks: Basic	-	100	60
	-	100	60
	-	100	60
	-	100	60
	-	100	60
Dumbbell Squat, Overhead Press, and Calf Raise	27 kg.	10	15
Back
Dumbbell Row	27 kg.	12	15
	27 kg.	12	15
	27 kg.	12	15
Thighs
Single-Arm Dumbbell Swing	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Chest
Pushups	-	10	15
	-	10	15
	-	10	15
	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Alternate Dumbbell Curls	13 kg.	20	15
	13 kg.	20	15
	13 kg.	20	15
Thighs
Dumbbell Reverse Lunge	27 kg.	10	15
	27 kg.	10	15
	27 kg.	10	15
Single-Arm Dumbbell Squat to Press	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Dumbbell Lunge and Rotary	13 kg.	10	15
	13 kg.	10	15
	13 kg.	10	15
Abs
Mountain Climbers	-	30	15
	-	30	15
	-	30	15

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Active Rest - Walk (RPE 1)	0.06 km	2	-
	0.06 km	2	-
	0.06 km	2	-

Workout routine comments

i have been bully about my weight and i would like if you can help me kids in school have pick with me all the time calling me bad names and i have prom comming in june and would like to loose some weight plaese help me

ogbubby

October 29, 2014 at 2:22pm

SPARTAN WORKOUT

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