The Spartan Workout

This is the program that I use that gets consistent results.

Starts with a 12 rep range for 3 months then switches to a 6 rep range for the next 3 months then back to the 12 rep range and so on. Switching from the 12 rep range to the 6 rep range after 3 months stresses the nervous system by increasing the weight considerably and allows you to go back to the 12 rep range with a much stronger nervous system and keep making progress.

Each muscle group is given enough time to recover to maximize every set, every workout.

The rest period between each set is needed for increased strength for the next set so that you can maximize every set.

Starting each workout with 10 minutes of cardio gets the blood flow going and makes for a much more efficient and safe workout.

Stretching is very important and has many benefits including: decreasing risk of injury, increased blood flow, increased testosterone, decreases cortisol, reduces delayed onset muscle soreness and makes day to day living much less painful, therefore we will stretch for 15 minutes minimum after every workout.

Monday – Shoulders

10 Minutes cardio

Overhead Smith Machine Barbell Press – 3 sets x 12 reps – 3 min rest

Overhead Dumbbell Press – 2 sets x 12 reps – 2 min rest

Dumbbell Lateral Raise – 2 sets x 12 reps – 2 min rest

Front Lateral Raise – 2 sets x 12 reps – 2 min rest

Shrugs – 4 sets x 12 reps – 2 min rest

15 minutes stretching

Tuesday – Legs

10 minute cardio

Squats – 3 sets x 12 reps – 3 min rest

Leg Press – 2 sets x 12 reps – 2 min rest

Stiff-legged Deadlift – 2 sets x 12 reps – 2 min rest

Leg Extension – 2 sets x 12 reps – 2 min rest

Leg Curl – 1 set x 12 reps – 2 min rest

Calf Raise – 3 sets x 15 reps – 2 min rest

15 minutes stretching

Wednesday – Biceps and Triceps

10 minute cardio

Tricep cable pushdowns – 3 sets 12 reps – 2 min rest

Skull Crushers – 3 sets x 12 reps – 2 min rest

Overhead cable tricep extension – 2 sets x 12 reps – 2 min rest

Barbell  Curl – 3 sets x 12 reps – 2 min rest

Incline Dumbbell Curl – 3 sets x 12 reps – 2 min rest

Cable Curl – 2 sets x 12 reps

Barbell Wrist Curl – 2 sets x 12 reps – 2 min rest

15 minutes stretching

Thursday – Back 

10 minute cardio

Deadlift – 3 sets x 4-6 reps – 3 min rest

Seated Cable – 3 sets x 12 reps – 2 min rest

One Arm Dumbbell Row – 2 sets x 12 reps – 2 min rest

15 minutes stretching

Friday – Chest and Abs 

Flat Bench Press – 3 sets x 12 reps – 3 min rest

Deep Chest Dips – 2 sets x 12 reps – 2 min rest

Decline Dumbbell Bench Press – 2 sets x 12 reps – 2 min rest

Incline Barbell Press – 2 sets x 12 reps – 2 min rest

Boso Ball Crunches – 3 sets x 12 reps – 2 min rest

Weighted Reverse Crunches – 2 sets x 12 reps – 2 min rest

Kneeling cable crunches – 2 sets x 12 reps – 2 min rest

15 minutes stretching

Saturday – HIIT cardio and Stretching

15 minutes of High Intensity Interval Training (any form of cardio)

15 minutes stretching

Sunday – Cardio and Stretching

20 minutes medium pace cardio

15 minutes stretching

 

 

 

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