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12-Week Spring Strength Workout Program

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Routine

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Shoulders

Exercise
Equipment
Sets
Reps
Rest
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.
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