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12-Week Spring Strength Workout Program

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Routine

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Back, Biceps & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

General Pullup

Equipment
Pullup Bar
Sets
10
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).
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
--
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
Equipment
Adjustable Cable Machine, Bench, Lat Pulldown Bar
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).
Exercise 5 of 10

Russian Twist

Equipment
Weight Plates
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).
Exercise 6 of 10

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
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).
Exercise 7 of 10

General Plank

Equipment
No Equipment
Sets
3
Reps
max time
Rest
60 sec
Equipment
Dumbbells
Sets
4
Reps
12-20, 6-12*
Rest
60 sec
*Perform with your back against a wall. 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
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).
Equipment
Dumbbells
Sets
4
Reps
12-20, 6-12*
Rest
60 sec
*Each arm. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
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