Spartan Workout Routine Guide
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Jherson
Palomino
Phone: 962584663
SPARTAN ROUTINE (for a greater
explicación)
DAY 1:
I. CHEST
I warm up with 3 sets of 30 repetitions of any chest exercise without any weight.
1) Flat bench press: 5 sets (15 to 20 repetitions) NOTE:
2) Seated opening machine: 5 sets (15 to 20 repetitions) You can start with
3) Incline dumbbell press: 5 sets (15 to 20 repetitions) any exercise.
4) Machine or free weights: 5 sets (15 to 20 repetitions) Can you join the exercise?
2 and 3 as a biserie.
II. BICEPS:
1) Curl con mancuerna o barra en agarreNEUTRO:5 series (15 a 20 repeticiones)
2) Curl con barra o maquina con agarresupino:5 series (15 a 20 repeticiones)
DAY 2:
I. LEGS (quadriceps)
Warm up with seated leg extensions, 3 sets of 30 repetitions
1) Prensa (20 rep)+ Extension de piernas(15-20reps) – 5 series NOTE:
2) Hack 5 series (15 to 20 repetitions)
Follow the order
3) Sentadillas libres:5 series (15 a 20 repeticiones) The Leg Extension
4) Hip thrusts or Sumo: 5 series (15 to 20 repetitions) can you do it with 'the'
5) Calf raises: 5 sets (15 to 20 repetitions) so together"or"leg
by leg
DAY 3:
I. BACK:
I do 3 sets of 30 repetitions, any back exercise with no weights.
1) Open pulldown: 5 sets (15 to 20 repetitions)
2) Rowing with machine or with closed bar: 5 sets (15 to 20 repetitions)
NOTE:
3) Closed pulley lateral raise: 5 sets (15 to 20 repetitions)
4) Machine or open bar row: 5 sets (15 to 20 repetitions) Can you join the
exercises:
5) High pulley pull lover: 5 sets (15 to 20 repetitions) 1-2 years old 3-4
II. TRÍCEPS: When you feel strong.
1) Extensión de tríceps con polea alta:5 series (15 a 20 repeticiones)
French press: 5 sets (15 to 20 repetitions)
DIA 4: PIERNAS (femorales)
-Calentar con extensiones de pierna sentado, 3 series de 30 repeticiones
1) Lying leg curl: 5 sets (15 to 20 repetitions)
2) Prensa con pies casi juntos5 series (20 repeticiones)
3) Pendulum: 5 sets (15 to 20 repetitions)
4) Peso muerto rumano:5 series (15 a 20 repeticiones)
5) Adductors (close the legs): 5 sets (15 to 20 repetitions)
6) Calf raises: 5 sets (15 to 20 repetitions)
DAY 5: SHOULDERS (EVERY OTHER WEEK)
I warm up with side raises + front raises at the same time, with no weight or with 2kg dumbbells.
series of 30 repetitions
Military press with machine: 5 sets (15 to 20 repetitions)
2) Laterals: 5 sets (15 to 20 repetitions)
3) Pres militar con mancuerna:5 series (15 a 20 repeticiones)
4) elevaciones frontales(15-20rep) + jalon a la mandibula(15-20rep) : 5 series
NOTE: the week you do not work on shoulders, you have to do biceps-triceps
DAY 5: BICEPS AND TRICEPS (ONE WEEK NO, ONE WEEK YES)
I warm up with any bicep exercise without weights with 3 sets of 20 repetitions.
1) curl de bicep agarre neutro + extensión de tríceps :4 series de 15 rep
2) curl de bícep agarre supino+ pres francés:4 series de 15 rep
3) bicep curl in inclined seat + French press one arm at a time: 4 sets of 15 reps
4) curl de bicep con soga en polea + fondos:4 series de 15 rep
NOTE: The week you don't do biceps-triceps, you have to do shoulders.
OBSERVATION:
START WITH 3 SETS PER EXERCISE, THEN AFTER THE 2ND OR 3RD MONTH
RAISE TO 5 SERIES
REST FOR 30 TO 45 SECONDS BETWEEN SETS.
In the bench press, the bar should not touch the chest when lowering.
In the Pulldown for back, immobilize the body and lift your chest. Do not move backwards.
Maximum train for 3 consecutive days, then rest for one day.
-No hacer cardio antes ni después de entrenar, cardio se hace un día diferente al entrenamiento, se
recommend cardio only once a week.
Remember that when you work on a muscle group you indirectly involve other muscles, it's because
Those who train the muscle group only once a week, don't believe the nonsense from trainers, take care.
your joints, maximum training for 1h to 1.5h. (if not, cortisol will prevent you from growing)
DAY 1: CHEST
- Improve the technique. The arms and shoulder need
2 How much weight to grow.
Every now and then do pull-ups, as much as you can, it's to keep the spine stretched.
1 -1 time a month visit to a physical therapist
3 4
DAY 1: BICEPS
2
DAY 3: BACK
1 2
3 4
DAY 3: TRICEPS
1 2
DAY 5: SHOULDERS
3
2
1
DAY 5: BICEPS AND TRICEPS
2
1
+
3
4
+
+
DAY 2: LEGS 2
3 4
5
2
DAY 4: LEGS