SPRING GYM PROGRAM

SPRING GYM PROGRAM

29 Seasons

The Spring Gym Program is a dynamic 4-week training plan designed to help you build muscle, break through plateaus, and challenge yourself with five gym-focused workouts per week. This program blends strength training, circuit-style workouts, and high-intensity finishers to push your limits while keeping you feeling strong, energized, and motivated throughout the journey.

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SPRING GYM PROGRAM
  • WARMUP

    Episode 1

  • ARNOLD PRESS (4x12)

    Episode 2

    Sit on the bench or chair, start with your dumbbells in hands, bent elbows, palms facing your face, as you push up into a shoulder press, rotate your wrists so that your palms are facing forward at the top of the motion. Slowly return to starting position.

    Weight Recommendations:
    Beginner: 3-7lb...

  • SEATED ROW (4x12)

    Episode 3

    Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

    Weight Recommendations:

    Beginner: 10-15lbs plates on each side
    
Intermediate: 20...

  • LAT PULL DOWN (4x12)

    Episode 4

    Grab the bar with your palms facing forward, as you pull, slightly lean back to pull the bar into your chest & make sure to engage your lats & your core throughout the movement!

    Beginner: 30-50lbs
    
Intermediate: 55-70lbs 

    Advanced: 70-100+lbs

    *Modification: do tricep extensions with dumbbells

  • SINGLE ARM BICEP CURLS (4x10)

    Episode 5

    Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.

    Weight Recommendations:

    Beginner:...

  • SUPERSET 4x: 10 CHEST PRESS + 10 BENT OVER REVERSE FLIES PER SIDE

    Episode 6

    Chest Press:
    Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Lower the dumbbells toward your chest with control, engage your chest to press them back up above your head!

    Weight Recommendations:
    Beginner: 5-10lb dumbbells
    Intermediate: 12-20lb dumbbe...

  • FINISHER CIRCUIT

    Episode 7

    Arms and ab finisher circuit. 5 exercises, 2 round. 45 seconds of work followed by 15 seconds of rest.