============workout- spartan……

Monday Tuesday Wednesday Thursday Friday Saturday

Cardio with running Cardio with running Cardio with Cardio with running Cardio with running Cardio with running
2km- stretching 2km- stretching running 2km- 2km- stretching 2km- stretching 2km- stretching
chest triceps stretching-biceps shoulder Back and trap Leg and gluts
Inclined push up- Diamond push up- Hindu push ups- Vertical pike Chin ups wide grip- - Body weight squat-
wide- 25x4-- single bar dips close grip chin pushup-shoulder inverted row reverse weight squat 15 x4
Double bar dips 25x4 ups-25x4- 10x4 dumble press 20x4 dips
10x4
Barbell bench press- Triceps pull down- Alternate Arnold press- sitting Barbell bent roving Leg extension and
dumble flys – 10x4- reverse triceps pull dumbbell –close inclined barbell supine hold and prone hamstring curls- 15x4
flat down-15x4 biceps curls ez press-15x4 hold- 10x3-- lat pull
bar-15x4 down- 10-15x3
Barbell bench press- Triceps skull Low pulleys curls- Closed grip barbell Sitting roving- Calf raise -15x3
dumble flys – 10x4- crushers-triceps close grip press- behind neck close grip lateral pull
inclined kick back-15 x 4 preachers-15x4 barbell press-12x4 down-15x3x >75k-
Barbell bench press- Double bar dips-abd Hammers curls- Rear deltoidsfly in St arm lat pull down- Donkey kicks- bridges-
dumble flys – 10x4- crunches-10x4 wrist curls supine peck machine15x3 15x4 15x4
declined and prone-15x4 -cable inclined push
down-15x3
Peck deck flys- 15x4 Triceps Concentration Plank with leg Behind neck shrugs- Bicycle crunches30x3
extensions15x4 curls15x4 rotation – and thread shrugs-20x4
the needle-20x3
Cable adduction- Bench dips—20x4 Both arm bicep Lying leg and hip Hanging knee ups- Superman extension-
cable sword- 10x4 curls- 10x4 raise-15x3 bicycle on double bar- baby bend./ cobra hood-
15x3 1min x3

abdo- pulldown cable Abd boat hold- Double bar knee Seasaw plank 1 Plank 90 secx3- Steam-15 min
–abd machine- 25x4 crunches – reverse raise-leg raise- minx3 superman 1 min x3
crunches-15x4 edge table leg
raise-15x4