28 Days to Redemption Training Plan

Exercise 1 of 8

Dumbbell Shoulder Press

Equipment

Dumbbells

Sets

4

Reps

12-15

Rest

--

Play How to

Drop set on last set

Exercise 2 of 8

Dumbbell Upright Row

Equipment

Dumbbells

Sets

4

Reps

12-15

Rest

--

Play How to

Rest-pause on last set

Exercise 3 of 8

One-Arm Cable Lateral Raise

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

4

Reps

12-15*

Rest

--

Play How to

*Alternate arms with no rest until all 4 sets are complete for both arms.

Exercise 4 of 8

Cable Rear-Delt Flye

Equipment

Adjustable Cable Machine

Sets

4

Reps

16-20

Rest

--

How to

Rest-pause on last set

Exercise 5 of 8

Cable Shrug

Equipment

Sets

4

Reps

12-15*

Rest

--

*Perform one arm at a time. Alternate arms with no rest until all 4 sets are complete for both sides.

Exercise 6 of 8

Straight-Arm Pushdown

Equipment

Sets

4

Reps

12-15*

Rest

--

*Perform one arm at a time. Alternate arms with no rest until all 4 sets are complete for both sides.

Exercise 7 of 8

Oblique Crunch

Equipment

Sets

4

Reps

to failure

Rest

--

How to

Using body weight only, do reps on one side until failure, then immediately switch to opposite side. Keep alternating sides without resting until all 4 sets are completed for both sides.

Exercise 8 of 8

General Plank

Equipment

No Equipment

Sets

3

Reps

to failure

Rest

30 sec

Play How to

Hold plank as long as you can maintain good plank form. Once you break form, rest 30 seconds and repeat 2 more times.