Spring Training
Duration: 11 Weeks
Switch Exercises every 3 weeks
4 Days per week
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Monday: Legs + Biceps
Tuesday: Chest + Core
Wednesday: OFF
Thursday: Back and Shoulders
Friday: Arms + Core
Focus: Upper Chest, Biceps, Traps/upper Back, Side Delts, Rear Delts, Hamstring, Core.
Week 1-3: Day 1 – Legs and Biceps
#
Exercise
Front Squats
1
Reps 6-8
Rest: 90 seconds
DB Lunges
Reps: Stair length
2
Rest: 60 seconds
DB Deadlifts
3a Reps: 10-12
Rest 60 seconds
Calf Raises
3b Reps 12
Rest: 60 seconds
4
Preacher Curl
Reps 12-15
Rest: 60 seconds
5
DB Curl
Reps: 20 (10/side)
Rest: 60 Seconds
6
Cable Curl Drop set
Drop Weight 4x
Rest: 60 seconds
Set 1
Set 2
Set 3
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135 to failure
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Week 1-3: Day 2 – Chest and Core
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Set 4
Date:
Exercise
Set 1
Set 2
Set 3
Set 4
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135 to failure
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2
Incline Press Bar
Reps 6-8
Rest: 90 seconds
Flat DB Press
Reps 8-10
Rest: 60 seconds
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50% - Iso Metric
 4 both
 6L/6R
 4 Both
3a
P.L Machine Press
Reps: 10-12
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50% - Iso Metric
 4 both
 6L/6R
 4 Both
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1
Cable Flys
3b Reps 10-12
Rest: 60 seconds
4
Hanging Leg Raises
Reps 12-15
Rest: 60 seconds
5
Russian Twists
Reps: 20 (10/side)
Rest: 60 Seconds
6
Push throughs
Reps: 20
Rest: 60 seconds
Week 1: Day 3 – Back and Shoulders
#
Exercise
Deadlifts
1
Reps 6-8
Rest: 90 seconds
DB single arm row
Reps: 10
2
Rest: 60 seconds
Close Grip PullDown
3a Reps: 10-12
DB Shrugs
3b Reps 12
Rest: 60 seconds
4
Seated DB Military P
Reps 6-8
Rest: 60 seconds
Set 1
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Set 4
135 to failure
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5a
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50% - Iso Metric
 4 both
 6L/6R
4 Both
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Side Laterals
Reps: 20 (10/side)
Rest: 60 Seconds
5b Cable Face Pulls
Reps: 12
Rest: 60 seconds
Set 3
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Week 1: Day 4 – Arms and Core
#
1
2
3a
Exercise
Straight Bar Curls
Reps 8-10
Rest: 90 seconds
Close Grip Bench
Reps 8-10
Rest: 60 seconds
DB hammer Curl
Reps: 10-12
Tricep Ext Bar
3b Reps 10-12
Rest: 60 seconds
4a Concentration curl
Reps 12-15
4b Skull Crushers
Reps: 12-15
Rest: 60 Seconds
5
Hanging Leg Raises
Reps: 12-15
Rest: 60 seconds
6
Palloff Press
Reps: 12-15
Rest:60 seconds
50% - Iso Metric
 4 both
 6L/6R
 4 Both
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Set 1
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Set 3
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Set 4
AMRAP with Bar
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