Videos for this program

Bench Press – Barbell Curls – DB Flies – Twist & Curls
6x 8-12/10/12/10 Reps

Overhead Press – DB Concentration Curls – Overhead Extensions

6x 8-12/10/12 Reps

Leg Press – Front Raises – Side Raises – Reverse Flies – Hammer Curls
6x 12-15/10/10/10/10 Reps

50 Incline pressups

50 Body Rows

100 Mountain Climbers

50 Pushups

50 Chinups

100 Bicycles

75 Bodyweight Squats

75 Chair Dips

100 Plank Touches

50 Squat Jumps

50 Burpees

5 Minutes:

Maximum Chinups

2 Minutes Rest

5 Minutes:

Maximum Pullups

2 Minutes Rest

5 Minutes:

Maximum Body Rows

Time attack:
150 Plank Side Touches
(every minutes that passes do 5 Burpees)

2 Minutes Rest

Time Attack:

100 Plank Leg Raises
(every minutes that passes do 5 Squat Jumps)

10 Minute jog 60%

5x Circuit
50m Sprint

15 Burpees
15 Pressups

5x Circuit
50m Sprint

15 Double Crunches

15 Diamond Pressups

5x Circuit
50m Sprint
1 Minute Jog 70%

25m Sprint
30 Second Jog 60%

Intervals & Circuits

(The Spartan)