Body Of A Spartan

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It’s time for you to discover the no B.S long lost secrets of building muscle and burning fat without using expensive protein powders and junk supplements and learn how you can easily exploit this method for maximum muscle gains. Body of a Spartan is a real workout plan easy to follow designed to give natural trainers the best chance to make serious gains and add mass to a lean physique. It has more than stood the test of time. The program is ideal for weight trainers looking to completely change their body without drug use. Let's keep it simple and let's make some actual gains without the b.s.

Author(s): Pride, Victor
Publisher: Independently Published
Year: 2021

Language: English
Commentary: real workout plan, easy to follow, way to natural trainers serious gains and add mass to a lean physique
Tags: real workout plan, easy to follow, way to natural trainers serious gains and add mass to a lean physique

BODY OF A SPARTAN             6

WHY YOU SHOULD WORK OUT             6

BODYBUILDING OR STRENGTH TRAINING             7

HOW OFTEN SHOULD YOU WORK OUT?             9

THE BEST TIME OF DAY TO WORK OUT             10

Early AM Workouts             10

Late Morning / Noon / Early Afternoon Workouts             10

Evening Workouts             10

THE LIFTS TO FOCUS ON             11

THE SPARTAN WORKOUT             13

MAIN EXERCISES             13

SUPPLEMENTAL EXERCISES             16

THE DEADLIFT (MAIN)             17

Fear of the Dead lift             18

DEADLIFT VARIATIONS             18

RACK DEADS (MAIN)             19

STIFF LEGGED DEADLIFTS (SUPPLEMENTAL)              20

SNATCH GRIP DEADLIFTS (MAIN OR SUPPLEMENTAL)             21

ONE ARMED DEADLIFTS (MAIN OR SUPPLEMENTAL)             22

SUITCASE DEADLIFTS (MAIN OR SUPPLEMENTAL)             23

SQUATS (MAIN)             26

SQUAT VARIATIONS             27

HEAVY SQUAT LOCKOUTS (MAIN OR SUPPLEMENTAL)             28

FRONT SQUATS (MAIN)             29

JUMP SQUATS (MAIN OR SUPPLEMENTAL)             29

THE BENCH PRESS             30

FLAT BENCH (MAIN)             31

INCLINE BENCH PRESS (MAIN OR SUPPLEMENTAL)             32

DECLINE BENCH PRESS (MAIN OR SUPPLEMENTAL)             33

REVERSE GRIP BENCH PRESS (MAIN OR SUPPLEMENTAL)             34

BENCHING WITH DUMBBELLS (MAIN OR SUPPLEMENTAL)             35

OTHER CHEST EXERCISES             37

DIPS (SUPPLEMENTAL)             37

DUMBBELL FLIES (SUPPLEMENTAL)             39

WEIGHTED PUSHUPS BETWEEN BENCHES (SUPPLEMENTAL)             40

PULLUPS & CHINUPS (MAIN OR SUPPLEMENTAL)             41

PULLUP & CHINUP VARIATIONS             43

ROPE PULLUPS (SUPPLEMENTAL)             43

MONKEY PULLUPS (SUPPLEMENTAL)             44

ONE ARMED PULLUPS (SUPPLEMENTAL)             45

MULTI FINGER CHINUPS (SUPPLEMENTAL)             46

ROWS             47

BENT ROWS (MAIN OR SUPPLEMENTAL)             47

T-BAR ROWS (SUPPLEMENTAL)             48

DUMBBELL ROWS (SUPPLEMENTAL)             50

PULLOVERS (SUPPLEMENTAL)             53

THE BACK             54

SHOULDER PRESSING             55

MILITARY PRESS (MAIN OR SUPPLEMENTAL)             55

PUSH PRESS (MAIN)             56

BEHIND THE NECK PUSH PRESS (MAIN)             57

POWER CLEANS (MAIN OR SUPPLEMENTAL)             60

REVERSE GRIP POWER CLEAN AND PRESS (MAIN OR SUPPLEMENTAL)             61

ONE ARM POWER CLEANS (SUPPLEMENTAL)             63

THE SCOTT PRESS (SUPPLEMENTAL)             64

DIVE BOMBER PUSHUPS (SUPPLEMENTAL)             66

SHOULDERS             67

TRAPEZIUS MUSCLES             69

SHRUGS (MAIN)             69

HIGH PULLS (MAIN OR SUPPLEMENTAL)             70

NECK BRIDGE (SUPPLEMENTAL)             71

FARMERS WALKS (MAIN OR SUPPLEMENTAL)             72

CURLS             74

BARBELL CURLS (MAIN OR SUPPLEMENTAL)             75

DUMBBELL CURLS (SUPPLEMENTAL)             78

INCLINE CURLS (SUPPLEMENTAL)             80

TRICEPS EXTENSIONS             81

STANDING TRICEPS EXTENTIONS (SUPPLEMENTAL)             81

SKULLCRUSHERS (SUPPLEMENTAL)             82

ROPE PUSHDOWNS (SUPPLEMENTAL)             84

CLOSE GRIP PUSHUPS / DIAMOND PUSHUPS (SUPPLEMENTAL)             86

CLOSE GRIP BENCH PRESS (MAIN OR SUPPLEMENTAL)             87

ROUTINES             89

MAIN EXERCISES:             89

BEGINNER ROUTINE             89

SPARTAN BEGINNERS ROUTINE (4 DAYS PER WEEK)             90

Monday: Chest / Back / Triceps             90

Tuesday: Legs / Shoulders / Biceps             90

Wednesday: Rest             90

Thursday : Chest / Back / Triceps / Neck             90

Friday: Legs / Shoulders / Biceps / Abs             90

SPARTAN BEGINNERS ROUTINE (3 DAYS PER WEEK)             91

Monday / Wednesday / Friday             91

THE REAL DEAL NON-BEGINNERS ROUTINE             92

TYPICAL SPARTAN WORKOUT ROUTINE (6 DAYS PER WEEK)             92

Monday: Legs / Shoulders             92

Tuesday: Chest / Back             92

Wednesday: Legs / Shoulders             92

Thursday: Chest / Back             92

Friday: Legs / Shoulders             92

Saturday: Chest / Back             93

ADVANCED SPARTAN WORKOUT ROUTINE (6 DAYS PER WEEK)             93

HOW TO END YOUR WORKOUT SESSIONS             94

GRAB BAG EXERCISES             94

FAT BURNING ENDERS             94

SQUAT TO FULL OVERHEAD PRESS             94

THE BEAR             95

JUMP SQUATS             95

RULES FOR BODY OF A SPARTAN ROUTINES             95

NOTES ON EXERCISES             95

THE SPARTAN DIET             97

THE SPARTAN DIET FOR SKINNY FELLAS             98

THE SPARTAN DIET FOR FAT FELLAS             99

SUPPLEMENTS             99

TRAINING ACCESSORIES              99

WRIST STRAPS              99

WEIGHTLIFTING BELT              100

HOW TO GET PUMPED UP             101

KEEPING TRACK OF THE WEIGHTS LIFTED             101

CONCLUSION             101