Spring 2018
General
Advanced
Machine strength
Plan Details
The Spring 2018 routine by corndog701 is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Abs 1
Est. 55 min
10 exercises
Barbell Bench Press
2 Sets x 12 Reps
Cable Reverse Crunch
2 Sets x 12 Reps
Cable Incline Fly
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
ab pike
2 Sets x 12 Reps
Dumbbell Decline Bench Press
2 Sets x 12 Reps
Abdominal Pendulum
2 Sets x 12 Reps
Dumbbell Around the World
2 Sets x 12 Reps
Stability Ball Pull-In
2 Sets x 12 Reps
Day 2
Arms/Legs 1
Est. 67 min
12 exercises
EZ Bar Curl
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Barbell Squat
2 Sets x 12 Reps
Cable Rope Hammer Curl
2 Sets x 12 Reps
Cable Low Tricep Extension (Supine)
2 Sets x 12 Reps
Cable Standing Leg Curl
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Cable Leg Kickback
2 Sets x 12 Reps
Day 3
Back/shoulders 1
Est. 54 min
10 exercises
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Cable One-Arm Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Cable PT Cross Low
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Cable Upright Row
2 Sets x 12 Reps
palms in pull up
2 Sets x 12 Reps
dumbbell shrug
2 Sets x 12 Reps
Cable Reverse Crossover
2 Sets x 12 Reps
Day 4
Chest/Abs 2
Est. 54 min
10 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Cable One-Arm Side Bend
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
dumbell pass
2 Sets x 12 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Bench Leg Raise (Supine)
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Cable Crunch Kneeling Rotation
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
knee ups
2 Sets x 12 Reps
Day 5
Arms/Legs 2
Est. 65 min
12 exercises
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Cable High Pulley Tricep Extension
2 Sets x 12 Reps
Barbell Lunge
2 Sets x 12 Reps
Cable Bicep Curl (Supine Close Grip)
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Seated Calf Raise
2 Sets x 12 Reps
Cable Bicep Curl (Supine)
2 Sets x 12 Reps
Dumbbell Incline Tricep Extension
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
21s
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Day 6
Back/Shoukders 2
Est. 51 min
10 exercises
Barbell Shoulder Press
2 Sets x 12 Reps
Cable Elevated Row
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Wide Lat Pulldown
2 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable PT Reverse Low
2 Sets x 12 Reps
palms out pull up
2 Sets x 12 Reps
Cable Decline Pullover
2 Sets x 12 Reps
Kroc Row
2 Sets x 12 Reps
Day 7
Chest/Abs 3
Est. 56 min
10 exercises
Barbell Bench Press
2 Sets x 12 Reps
Cable Crunch Kneeling Rotation
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Reverse Crunch
2 Sets x 12 Reps
Dumbbell One-Arm Bench Press
2 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 12 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Abdominal Pendulum
2 Sets x 12 Reps
Day 8
Arms/Legs 3
Est. 66 min
12 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 12 Reps
trap bar deadlift
2 Sets x 12 Reps
Cable Dual Overhead Curl
2 Sets x 12 Reps
EZ Bar Incline Tricep Extension
2 Sets x 12 Reps
Trap Bar Calf Raises
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Day 9
Back/Shoulders 3
Est. 56 min
10 exercises
Dumbbell Seated Arnold Press
2 Sets x 12 Reps
Cable One-Arm Lat Pulldown
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Cable PT Cross High
2 Sets x 12 Reps
Cable One-Arm Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Cable Reverse Crossover
2 Sets x 12 Reps
Cable Incline Pulldown (Supine)
2 Sets x 12 Reps
Machine Inverted Row
2 Sets x 12 Reps
Day 10
Chest/Abs 4
Est. 55 min
10 exercises
Dumbbell Bench Press
2 Sets x 12 Reps
Cable Wood Chop
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Cable Rope Pullover (Supine)
2 Sets x 12 Reps
Decline Bench Leg Raise
2 Sets x 12 Reps
Cable Flat Bench Fly
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
Cable Incline Fly
2 Sets x 12 Reps
romain twist
2 Sets x 12 Reps
Day 11
Arms/Legs 4
Est. 67 min
12 exercises
half holds
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Cable One-Arm Bicep Curl
2 Sets x 12 Reps
Cable Kneeling Tricep Extension
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Alternating Tricep Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 12 Reps
Cable Incline Tricep Extension
2 Sets x 12 Reps
Cable Leg Kickback
2 Sets x 12 Reps
Day 12
Back/Shoukders 4
Est. 53 min
10 exercises
Barbell Shrug
2 Sets x 12 Reps
Cable Incline Bench Row
2 Sets x 12 Reps
Cable Upright Row (Supine)
2 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 12 Reps
Cable PT Reverse High
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Cable Elevated Row
2 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
2 Sets x 12 Reps
2 Bar Pull Up
2 Sets x 12 Reps
