Workout Plans
Spring Strength Training Program thumbnail

Day 6 : Shoulders and Legs

Duration 60 min.
Exercises 9
Equipment Yes

Exercise 1A

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
5 sets
12-20 reps
-- rest

Exercise 1B

Military Press You'll need: Barbell How to
Military Press thumbnail
5 sets
12-20 reps
-- rest

Exercise 2A

Leg Extension
Leg Extension thumbnail
5 sets
12-20 reps
-- rest

Exercise 2B

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
10 sets
12-20 reps
-- rest
5 sets each arm; "resting" arm is up as active arm descends

Exercise 3

Walking Lunge to Dumbbell Press
exercise image placeholder
4 sets
12-20 reps
-- rest

Exercise 4A

Cable Lateral Raise
exercise image placeholder
4 sets
12-20 reps
-- rest

Exercise 4B

Cable Front Raise You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Front Raise thumbnail
4 sets
12-20 reps
-- rest

Exercise 5A

Dumbbell Shoulder Press You'll need: Dumbbells How to
Dumbbell Shoulder Press thumbnail
-- sets
100 reps
-- rest
Split up reps as needed

Exercise 5B

Bodyweight Calf Raise How to
exercise image placeholder
-- sets
100 reps
-- rest
Split up reps as needed
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