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
