Spartacus Workout Plan!

                 4 Weeks / 5 Days per Week

       Gain strength! Get Ripped! Improve Cardio! Lose Weight!

 Week #1

 Day #1

Size, Strength,& power

 Exercise                 Sets/Distance            Reps/Time                Rest (min)

 Squat                              3                              15                            01:30 

Military Press                 3                               15                           01:30

Clap Push-Up                  3                              15                            01:30

Overhead Plate Press     3                              15                            01:30

Plate Front Raise           3                               12                            01:30

Single-Leg Dumbbell Calf Raise 3                  15                            01:30

 Stick Crunch                 3                                20                            01:30

Dumbbell Chop              3                                10                             01:30

Warm up thoroughly before beginning workout. Aim for the number of reps recommended above but without fail make sure to get at least 10 good reps every set. Shoot to get as many explosive (clapping) push-ups as possible each set (perform until failure each set as "15" is just the recommended number). 

check out these awe inspiring routines!