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12-Week Spring Strength Workout Program

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, 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 2 of 5

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
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 5

Dumbbell Bentover Row

Equipment
Dumbbells
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 4 of 5

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle 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).
Exercise 5 of 5

Reverse Cable Flye

Equipment
Cable Machine
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).
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