Elite Spartan Workout

This workout program is 6 days per week and is for intermediate lifters.

Keep the rest periods for the first heavy compound exercises to 3 minutes and all the other sets 2 minute rest.

Take every set to complete muscular failure. Make sure the weight is heavy enough that your last rep is failure while keeping good form.

Start each workout with 10 minutes cardio. I run on the treadmill but whatever works for you to get a good sweat.

 

Monday –  Shoulders

 

Overhead press

3 reps

5 reps

8 reps

12 reps

Seated DB press

8 reps

8 reps

Lateral raise

12 reps

12 reps

Front raise

12 reps

12 reps

Shrugs

12 reps

12 reps

12 reps

 

Abs

50 reps boso ball controlled 3 second down 1 sec hold 2 second hold at the top

Pushups

100 reps

Tuesday – Legs

 

Squats

6 reps

6 reps

8 reps

12 reps

Stiff legged deadlift

12 reps

12 reps

Leg Press

12 reps

12 reps

Leg extension

12 reps

12 reps

Hamstring Curl

12 reps

Calf Raise

15 reps

15 reps

15 reps

15 reps

Abs

50 full ball crunches

Pushups

100 reps

Wednesday – Biceps, Triceps and Forearms

 

Close Grip Bench Press

3 reps

5 reps

8 reps

12 reps

Skull Crushers plus close grip with negatives

12 reps plus 12 reps close-grip with 4 second negative

12 reps plus 12 reps close-grip with 4 second negative

Rope Pulldown

12 reps

12 reps

EZ barbell curl

3 reps

6 reps

6 reps

8 reps

  • If you have a spotter have him help you curl the weight up then lower the weight 10 seconds then lift back up as many times as you can

Hammer curls

12 reps

12 reps

Concentration curls

12 reps

12 reps

Behind the back forearm curls

15 reps

15 reps

Abs

50 Hanging leg raises

Pushups

100 reps

 

Thursday – Back

Deadlift

6 reps

6 reps

6 reps

One-Arm DB row

8 reps

8 reps

Cable Row

12 reps

12 reps

Machine Assisted Pull ups

50 reps

Abs

50 reps Lower abs

Friday – Chest and Abs

 

Bench Press

3 reps

5 reps

8 reps

12 reps

Weighted dips

3 reps

3 reps

DB Bench Press

8

8

Abs

50 Boso Ball Crunches

Pushups

100 reps

 

Saturday -Biceps and Triceps

 

EZ bar curl

12 reps

12 reps

12 reps

Incline DB curl

12 reps

12 reps

Concentration curl

15 reps

15 reps

Close grip bench

12 reps

12 reps

12 reps

Skull crushers

12 reps plus 12 reps close grip 4 second negative

12 reps plus 12 reps close grip 4 second negative

Close grip pushups

100

Abs

50 full ball crunches

Pushups

100 reps

Leave a Reply

Your email address will not be published. Required fields are marked *