28 Days to Redemption Training Plan

Exercise 1 of 8

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

12-15

Rest

--

Play How to

Rest-pause on last set

Exercise 2 of 8

Cable Overhead Triceps Extension

Equipment

Adjustable Cable Machine, Bench, Rope Attachment

Sets

4

Reps

16-20

Rest

--

Play How to

Drop set on last set

Exercise 3 of 8

Single-Arm Rope Triceps Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

12-15*

Rest

--

Play How to

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

Exercise 4 of 8

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

12-15

Rest

--

Play How to

Rest-pause on last set

Exercise 5 of 8

Dumbbell Hammer Curl

Equipment

Dumbbells

Sets

4

Reps

16-20

Rest

--

Play How to

Drop set on last set

Exercise 6 of 8

One-Arm Concentration Curls

Equipment

Dumbbells

Sets

4

Reps

12-15*

Rest

--

Play How to

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

Exercise 7 of 8

Dumbbell Wrist Curl

Equipment

Barbell, Bench, Dumbbells

Sets

4

Reps

12-15*

Rest

--

Play How to

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

Exercise 8 of 8

Dumbbell Reverse Wrist Curl

Equipment

Bench, Dumbbells

Sets

4

Reps

16-20*

Rest

--

Play How to

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