Workout Muse creates cutting edge custom interval workout music. They put together a free Spartacus workout soundtrack, this is a great way to keep timing while you workout with the Spartacus rountine. You no longer have to worry about how much time you have left with each exercise  or how much time to rest. The Spartacus Workout Soundtrack  lets you know every step of the way. It even lets you know how many circuits you have done and what is left to go.

The sound track will help you stay more honest and true to the workout.
Download it and try it out. Thanks Workout Muse for creating a awesome soundtrack to go with this killer routine.

Maximum Fitness 3000 Abs Workouts
By Myatt Murphy , CSCS Programming by Jerry Kindela

The May / June issue of Maximum Fitness is exploding with tips and workouts to get you back into shape for the beach or whatever you need to look good for. The 3000 Abs Workouts by itself makes it worth going out to get a issue.

I gave this workout 5 stars, 18 exercises 3000 possible workouts, Maximum Fitness delivers a comprehensive ab
workout that will keep your stomach muscles confused and burning.

The way it works mix and match two exercises from Lower Abs, Upper Abs, and
Obliques. Select only 1 Core exercise.

Workout two to three times a week.
Don’t repeat exercises, the objective is to keep your muscles
guessing and burning by hitting them at different angles.

Avoid this workout on days you work back and legs.
Back and leg workouts engage the same muscles groups that you will
use in these exercises.

For the first three sections:
Lower Abs, Upper Abs and Obliques.

Reps Weighted exercises – 8-12 reps 2-3 sets
Non Weighted exercises – 12-15 reps 2-3 sets

Lower Abs – Choose 2
Reverse Flat Bench Crunch
Hanging Leg Raise
Dumbbell V-Up
Physioball Leg Raise
Scissor Kicks

Upper Abs – Choose 2
Weighted Dumbbell crunch floor
Weighted or Reaching Crunch ( Stability Ball)
Angled Weighed Crunch ( Stability ball)
Kneeling Cable Crunch
Physioball Cable Crunch

Obliques – Choose 2
Oblique Crunch
Reaching Crossover Crunch
Twisting Leg Raises
Oblique Crunch
Lying Twist with Medicine Ball

For the Core section:
Choose one exercise perform for 1 set -  1 minute, work up to 3 sets  – a minute each.
Plank
Side Plank with Dumbbell make sure that you do both sides.
Bird Dog
Hold each side for 3 – 5 seconds.

Remember diet is also key when trying to get your six pack ripped and in shape.
Pick up this month’s issue of Maximum Fitness for the rest of the article and advice on getting your six pack abs.

Note for beginners: I have been lifting for a while now so my body is acclimated to deal with certain weight and exercises. If you are just starting out, *DON’T LIFT TOO HEAVY start with a challenging weight.
Make sure you stretch and warm up before you exercise to help avoid injury.

Rest. You may noticed that have I only rested  one day this week. It is suggested that you get two days of rest during the week to give your muscles time to heal etc. I vary my resting days from week to week depending on my diet and my mood. Working out relieves my stress, enabling me to keep my head during the week.

If you like this routine or need explanation of the exercises please contact me.

Sunday:
Men’s Health Arm Workout B:

Chin ups – Reps – 8,6,4, Failure 2mins rest btwn sets
Dips -Reps – 8,6,4, Failure 2mins rest btwn sets
Military Press -Reps -8,8,8 1 min rest btwn sets
Bent Over Row -Reps -  8,8,8 1 min rest btwn sets
French Press – Reps -8,8,15 30 secs of rest btwn sets
Circut -
Incline Curl
Seated Curl
Prone Curl
6 Reps each exercise – 30 secs of rest btwn each exercise
exercise – 3 Circuits

Monday:
Spartacus!

Tuesday:
Legs and Shoulder – Burn

Basic exercises that do the Job.
Legs -
Squats
Reps -  8-10,  3 sets + 1 super set  – 1 min rest btwn sets
Pyramid your weight start light than go heavy,
On the 3rd set go right into the super set no rest lighten your weight 50- 60% and Squat to failure

-
Curtsy Lunge
Side to Side
Unit Squat
Uni Stiff Leg Deadlift
Weigh Challenging – Reps  -  8-10
-
Calf Raise
Weigh Challenging – Reps – 8-10,  3 sets + 1 super set  – 1 min rest btwn sets
On the 3rd set go into right into the super set no rest lighten your weight 50- 60% and go to failure

Shoulders-
Weigh Challenging – Reps – 8-10,  3 sets + 1 super set  – 1 min rest btwn sets
On the 3rd set go into right into the super set no rest lighten your weight 50- 60% and go to failure
Arnold Press
Upright Row
Lateral Raise
Front Raise
Rear Delt Row

Ab Burn Day 1-
Rollout
Chair Knee Raise with Medicine ball
Hanging Leg Raise
V- Up with Medicine ball
Russian Twist
Sets – 3 Reps – 10 Rest 30 secs or  no rest btwn sets

Wednesday:
Men’s Fitness Build Muscle! Burn Fat!

Ab Burn Day 2-
Leg Extended Tuck
Weighted Swiss Ball Crunch
Mountain Climber Swiss Ball
Bench Jack Knife
Core Rotation

Thursday:
Rest

Friday:
Spartacus!

Saturday:
My heavy Day -
I like to workout for about two hours and I don’t change up the routine to much.

Bench Press –
5 Sets – Reps – 3 Rest a minute between reps lift as heavy as you can

Close Grip Bench Press –
3 Sets – Reps -8 Rest a minute between reps lift as heavy as you can

Incline Bench Press –
3 Sets – Reps -8 Rest a minute between reps lift as heavy as you can

Pullovers -
Weigh Challenging – 3 Sets – Reps -8 – Rest 30  seconds between reps

Close Grip Floor Press
Weigh Challenging – 3 Sets – Reps -8 – Rest 30 seconds between reps

Squats –
5 Sets – Reps – 3 Rest a minute between reps lift as heavy as you can

Lunge –
Weigh Challenging – 3 Sets – Reps -8 – Rest  30 seconds between reps

Stiff Leg Deadlift
Weigh Challenging – 3 Sets – Reps -8 – Rest 1 minute between reps

Deadlift
Weigh Challenging – 5 Sets – Reps -3-5 – Rest 1 minute between reps
lift as heavy as you can

Bent Over Row -
Weigh Challenging – 3 Sets – Reps -8 – Rest 1 minute between reps

Pull Ups-
3 Sets – Reps -8 – Rest 30 seconds between reps

Hammer Curl -
Weigh Challenging – 3 Sets – Reps -8 – Rest 30 seconds between reps