28 Days to Redemption Training Plan

Exercise 1 of 9

Bent-Over Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

12-15

Rest

--

Play How to

Perform exercises 1A-1C as a tri-set.

Exercise 2 of 9

Dumbbell Front Raise

Equipment

Dumbbells

Sets

3

Reps

12-15

Rest

--

Play How to

Exercise 3 of 9

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

12-15

Rest

--

Play How to

Exercise 4 of 9

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

4

Reps

16-20

Rest

--

Play How to

Drop set on last set

Exercise 5 of 9

Dumbbell Upright Row

Equipment

Dumbbells

Sets

3

Reps

25-30

Rest

--

Play How to

Rest-pause on last set

Exercise 6 of 9

Dumbbell Shrug

Equipment

Dumbbells

Sets

4

Reps

12-15

Rest

--

Play How to

Drop set on last set

Exercise 7 of 9

Straight-Arm Pushdown

Equipment

Sets

3

Reps

16-20

Rest

--

Drop set on last set

Exercise 8 of 9

Reverse Crunch

Equipment

No Equipment

Sets

4

Reps

to failure

Rest

--

Play How to

Rest-pause on last set

Exercise 9 of 9

Cable Woodchop

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

4

Reps

16-20*

Rest

--

Play How to

*Switch from side-to-side with no rest until all 4 sets are complete.