Free personalized workout plan

The Sparrow's Dozen

By Chris Davis

Experience

Advanced (3+ years)

Days per week

1 day

Time

82 minutes

Genders

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

The Sparrows Dozen is a cardio workout used at Gym Jones. This is a gym famous for the bodies of superheros like Henry Cavill (Superman), Ben Affleck (Batman) and Gerard Butler (300 Workout).

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Source

www.popworkouts.com

Equipment

Barbell, Bodyweight, Medicine Ball, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

82 minutes

Genders

Days per week

1 day

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

The Sparrows Dozen is a cardio workout used at Gym Jones. This is a gym famous for the bodies of superheros like Henry Cavill (Superman), Ben Affleck (Batman) and Gerard Butler (300 Workout).

Show More

Equipment

Barbell, Bodyweight, Medicine Ball, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Week 1

Sparrow's Dozen

Instructions at Gym Jones, are to do 12 sets of each exercise. This is known as the “Sparrows Dozen.” This fat-burning, cardio workout is a challenge. Work on your form, and remember that breathing properly will help carry you through the routine.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	12 sets	12 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	12 sets	12 reps	60s
3. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	12 sets	12 reps	60s
4. Medicine Ball Slam Medicine Ball Slam by Lance Goyke	12 sets	12 reps	60s

Date Created: 12/26/19, 4:40 AM

Last Updated: 9/12/20, 9:33 PM

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