12-Week Spring Strength Workout Program

Exercise 1 of 10

General Pullup

Equipment

Pullup Bar

Sets

10

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2 of 10

Weighted Decline Situp

Equipment

Bench

Sets

10

Reps

12-20, 6-12*

Rest

60 sec

How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3 of 10

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

5

Reps

12-20, 6-12*

Rest

--

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4 of 10

Underhand-Grip Lat Pulldown

Equipment

Adjustable Cable Machine, Bench, Lat Pulldown Bar

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5 of 10

Russian Twist

Equipment

Weight Plates

Sets

5

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 6 of 10

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 7 of 10

General Plank

Equipment

No Equipment

Sets

3

Reps

max time

Rest

60 sec

Play How to

Exercise 8 of 10

Standing Dumbbell Biceps Curl

Equipment

Dumbbells

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Perform with your back against a wall. 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 9 of 10

Incline Reverse Dumbbell Flye

Equipment

Dumbbells

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

How to

*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 10 of 10

One-Arm Concentration Curls

Equipment

Dumbbells

Sets

4

Reps

12-20, 6-12*

Rest

60 sec

Play How to

*Each arm. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).