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12-Week Spring Strength Workout Program

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Routine

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Chest & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
5
Reps
12-20, 6-12*
Rest
60 sec
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Equipment
Smith Machine
Sets
4
Reps
12-20, 6-12*c
Rest
60 sec
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 3 of 5

Bench Dip

Equipment
Bench
Sets
4
Reps
12-20, 6-12*
Rest
60 sec
*Perform weighted: 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 4 of 5

One-Arm Triceps Pushdown

Equipment
Sets
4
Reps
12-20, 6-12*
Rest
60 sec
*Perform weighted: 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Exercise 5 of 5

Single-Arm Cable Chest Flye

Equipment
Cable Machine
Sets
3
Reps
12-20, 6-12*
Rest
60 sec
*Per side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
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