12-Week Spring Strength Workout Program

Exercise 1 of 6

Military Press

Equipment

Barbell

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2 of 6

Arnold Press

Equipment

Dumbbells

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3 of 6

Machine-Shoulder-Press

Equipment

Sets

4

Reps

1-6, 6-12*

Rest

60 sec

How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4 of 6

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). After completing reps, perform partial reps for the same number.

Exercise 5 of 6

Dumbbell Front Raise

Equipment

Dumbbells

Sets

4

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). After completing reps, perform partial reps for the same number.

Exercise 6 of 6

Dumbbell Shrug

Equipment

Dumbbells

Sets

3

Reps

1-6, 6-12*

Rest

60 sec

Play How to

*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy). Perform up to 5 sets if possible.