Spartan Metabolic Weight Loss TrainingSpartan weight loss and fitness expertsSpartan Metabolic Weight Loss Training
Training Instructions for Spartan Workouts

Two day split: Chest, Back, Abdominal, and Legs.

20 reps and 4 sets with abdominal exercises as resting activity.

Day One: Exercises will be done in a sequence of 4 exercises; chest, back, abdominal and legs, such as standing squat or step ups or leg curl or leg extension.

  1. Chest:Incline Press on the Smith Machine.  Back: Lat pulldown/wide/grip.  Abdominal: Set up, any variation will do.  Legs: Step up 20 on each leg. 
  2. Chest:Incline dumbbell press on an incline bench. Back: Seated Row or Standing Cable Row. Abdominal: Leg raises or reverse crunch. Legs: Stand up and Sit down 20 times on a bench that requires your legs to break  parallel.
  3. Chest: Cable flys or Pec-deck. Back: Standing lat pull-down. Abdominal: Set up on the Roman Chair. Legs: Leg press Machine.

Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.

All exercises may be done in several variations according to level of progression.

Day Two: Exercises will be done in a sequence of 4 exercises; shoulders, arms, abdominal or legs, such as standing squat or step ups or leg curl or leg extension.

  1. Shoulders: Shoulder press machine or Dumb bell shoulder press or Barbell shoulder press. Biceps: Dumbbell curl.  Triceps: Triceps push down. Legs: Leg press machine.
  2. Shoulders: Rear-delt machine. Biceps: Barbell curl. Triceps: Reverse triceps push down. Abdominal: set up.
  3. Shoulders:Dumbbell lateral raises. Biceps: cable curls. Triceps: one are triceps push down. Legs: Barbell dead lift. 

Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.

All exercises may be done in several variations according to level of progression.


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Three day split: Chest, Back.

20 reps and 4 sets with abdominal exercises as resting activity.

Day One: Exercises will be done in a sequence of 4 exercises; chest, back, and abdominal. 

  1. Chest:Incline Press on the Smith Machine.  Back: Lat pulldown/wide/grip.  Abdominal: Set up, any variation will do.   
  2. Chest:Incline dumbbell press on an incline bench. Back: Seated Row or Standing Cable Row. Abdominal: Leg raises or reverse crunch. 
  3. Chest: Cable flys or Pec-deck. Back: Standing lat pull-down. Abdominal: Set up on the Roman Chair. 

Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.

All exercises may be done in several variations according to level of progression.

Day Two: Exercises will be done in a sequence of 4 exercises; shoulders, arms, and abdominal exercises.

  1. Shoulders: Shoulder press machine or Dumb bell shoulder press or Barbell shoulder press. Biceps: Dumbbell curl.  Triceps: Triceps push down. Abdominal: Set up on the Roman Chair. 
  2. Shoulders: Rear-delt machine. Biceps: Barbell curl. Triceps: Reverse triceps push down. Abdominal: set up.
  3. Shoulders:Dumbbell lateral raises. Biceps: cable curls. Triceps: one are triceps push down. Legs: Barbell dead lift.  Abdominal: Set up, any variation will do.    

Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.

All exercises may be done in several variations according to level of progression.

Day Three: Exercises will be done in a sequence of 4 exercises; shoulders, arms, and abdominal exercises.

  1. Legs:  Smith machine squat. Dead lift with barbell, wide stance.  Seated calf raise.  Abdominal: Any variation of the set up.
  2. Legs: Lunges, stationary or walking.  Dead lift with barbell, close stance, feet together.  Standing calf raise on hack squat machine.  Abdominal: Leg raises or reverse crunch. 
  3. Legs: Leg extensions.  Leg curls.  One legged calf raise.  Abdominal: Crunch with any variation.

Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.

All exercises may be done in several variations according to level of progression.

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Five day split:

Day One:

Chest: Incline press…Incline dumbbell press…Dips…

Pushups…Cable flys or Pec-deck:

Day Two:

Back: Lat pulldown/wide…One arm bent rows…Seated rows…

Standing lat pulldown…Standing lat row/hand grips:

Day Three:

Legs: smith machine squat…hack squat…lunges…step up’s…leg extension…dumb bell or barbell dead lift…leg curl…calf raises:

Day Four:

Shoulders: shoulder press machine or dumb bell shoulder

press…rear delt machine…dumb bell lat raises:

Day Five:

Arms: barbell curls…dumb bell curls…preacher curls…tricep pushdown… reverse tricep pushdown…overhead tricep cables…bicep cable curls and tricep one arm pushdown:

All exercises: 4 sets 20 reps with resting activity:

Cardio 20 to 30 minutes after resistance training.

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Chest Exercise #1

Workout with a Spartan Personal Trainer
Watch Spartan Video

The Smith Machine Incline Bench Press...will be the first exercise in the sequence of exercises for training chest...
 
 
Incline Press on Smith Machine at Spartan Training Studio
The Smith Machine is designed to safely allow you to lift more weight...there is little danger in dropping the weights on your chest...because you can twist the bar to lock it on or off the rack...when you are ready to lift just lift the bar up off the rack and spin it in reverse to release the hooks...and spin it forward to re-rack.
 Basic Chest Physiology

The chest is a major muscle which consists of the pectoralis major and minor...the chest can be divided into 5 areas where tension can be isolated...
  • Upper Chest
  • Middle Chest
  • Lower Chest
  • Inner Chest
  • Outer Chest
The Smith Machine Chest Press Targets Works the Following Muscles
  • Primary Muscle Worked:Upper Chest
  • Secondary Synergist Muscles Worked: Shoulders, Triceps
  • Stabilizer Muscles Worked: Biceps

  1. Adjust the bench to about 35 to 45 degrees. 
  2. Position the bench so that when the bar is lowered it is centered and it comes down to the upper chest, and draws a straight line across the shoulders. Always test the bench first, before putting any weight on the bar.
  3. When everything is adjusted, place weight on the bar. 
  4. Chose a weight that you can perform 20 rep’s for 4 sets, for beginners the bar with no weight will be a good place to start.
  5. Ready to begin, sit back on the bench with feet flat on the floor.
  6. Grip the bar with an overhand grip, slightly wider than the shoulders.
  7. Push up on the bar off the rack, spin the bar in reverse so the safety hooks will clear the rack.
  8. Take a deep breath bring the bar down. 
  9. Remember to keep the elbows aligned with the bar which will isolate the chest muscles.
  10. Bring the bar down, slightly touch the chest and exhale as you bring the bar back up, using an even tempo or a slow controlled motion.
  11. Repeat for twenty rep’s and rack the weight.
  12. Always use proper amount of weight that will allow you to complete 20 rep’s.
  13. Use proper form and avoid locking your elbows out at the top of the exercise.
  14. Avoid gipping the bar too wide, as this will reduce the effectiveness of the exercise.
  15. Do not bounce the weight off your chest and do not perform the movement too fast, it diminishes the effectiveness of the exercise.  
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