12-Week Spring Strength Workout Program

Exercise 1 of 10

Bench Dip

Equipment

Bench

Sets

--

Reps

1-6, 6-12*

Rest

--

Play How to

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

Exercise 2 of 10

Flat Bench Lying Leg Raise

Equipment

Bench

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

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

Exercise 3 of 10

Skull Crusher

Equipment

Barbell

Sets

5

Reps

1-6, 6-12*

Rest

--

How to

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

Exercise 4 of 10

Jackknife Situp

Equipment

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

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

Exercise 5 of 10

EZ-Bar Preacher Curl

Equipment

EZ-Bar, Preacher Bench

Sets

5

Reps

1-6, 6-12*

Rest

--

Play How to

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

Exercise 6 of 10

Russian Twist

Equipment

Weight Plates

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 7 of 10

Barbell High Pull

Equipment

Barbell

Sets

4

Reps

1-6, 6-12*

Rest

--

Play How to

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

Exercise 8 of 10

Cable Oblique Twist

Equipment

Sets

4

Reps

1-6, 6-12*

Rest

60 sec

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

Exercise 9 of 10

Standing Lat Cable Pushdown

Equipment

Sets

4

Reps

1-6, 6-12*

Rest

--

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

Exercise 10 of 10

Cable Biceps Curl

Equipment

Adjustable Cable Machine, Straight Bar Attachment

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).