12-Week Spring Strength Workout Program

Exercise 1 of 6

Dumbbell Bench Press

Equipment

Bench, Dumbbells

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 2 of 6

Incline Smith Machine Bench Press

Equipment

Smith Machine

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

Bench Dip

Equipment

Bench

Sets

5

Reps

1-6, 6-12*

Rest

60 sec

Play How to

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

Exercise 4 of 6

Incline Machine Chest Press

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 5 of 6

Dumbbell Flye

Equipment

Bench, 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).

Exercise 6 of 6

General Pushup

Equipment

No Equipment

Sets

--

Reps

100*

Rest

60 sec

Play How to

*Perform as many sets as needed to reach 100 reps.