300SPARTAN

Jun 11th 2019

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Anthony's strength endurance

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1 12 exercises, 1 hr 35 mins

Rowing	1x0 reps	rest: 5s
Barbell Bench Press	6x6 reps	rest: 30s
Barbell Incline Bench Press	4x6 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
Dumbbell Bench Press (Palms in)	4x12 reps	rest: 30s
Dumbbell Pullover	4x12 reps	rest: 30s
Barbell Deadlift	6x5 reps	rest: 30s
Barbell Bent-Over Row	5x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 30s
Push-Up	4x25 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Reverse Crunch	4x20 reps	rest: 30s

Workout 2 15 exercises, 1 hr 52 mins

Rowing	1x0 reps	rest: 5s
Barbell Shoulder Press	5x12 reps	rest: 30s
Barbell Shrug	5x12 reps	rest: 30s
Barbell Upright Row	5x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Dumbbell Bent-Over Raise	4x12 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Barbell Skull Crusher (Reverse Grip)	4x12 reps	rest: 30s
Barbell Curl	4x12 reps	rest: 30s
Dumbbell Concentration Curl	4x12 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 30s
Dip	4x12 reps	rest: 30s
Crunch	4x12 reps	rest: 30s
Reverse Crunch	4x12 reps	rest: 30s

Workout 3 14 exercises, 1 hr 47 mins

Workout 4 11 exercises, 1 hr 32 mins

Rowing	1x0 reps	rest: 5s
Dumbbell Bench Press	5x12 reps	rest: 30s
Dumbbell Incline Bench Press	5x12 reps	rest: 30s
Dumbbell Fly	4x12 reps	rest: 30s
Barbell Deadlift	5x5 reps	rest: 30s
Barbell Good Morning	4x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 30s
Push-Up	4x25 reps	rest: 30s
Pull-Up	5x10 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Reverse Crunch	4x20 reps	rest: 30s

Workout 5 13 exercises, 1 hr 48 mins

Rowing	1x0 reps	rest: 5s
Barbell Push Press	5x12 reps	rest: 30s
Barbell Clean and Jerk	5x12 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell Bent-Over Raise	4x12 reps	rest: 30s
Dumbbell Alternating Bicep Curl	5x12 reps	rest: 30s
Dumbbell Hammer Curl	5x12 reps	rest: 30s
Dumbbell Tricep Extension	5x12 reps	rest: 30s
Dumbbell Tricep Extension (Supine)	5x12 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	4x12 reps	rest: 30s
Dumbbell Wrist Curl (Palms Down)	4x12 reps	rest: 30s
Crunch	4x20 reps	rest: 30s
Reverse Crunch	4x20 reps	rest: 30s

Workout 6 13 exercises, 1 hr 39 mins