28 Days to Redemption Training Plan

Exercise 1 of 8

Dumbbell Kickback

Equipment

Dumbbells

Sets

4

Reps

12-15*

Rest

--

Play How to

*Switch from arm-to-arm with no rest until all 4 sets are done.

Exercise 2 of 8

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

16-20

Rest

--

Play How to

Rest-pause on last set

Exercise 3 of 8

Cable Overhead Triceps Extension

Equipment

Adjustable Cable Machine, Bench, Rope Attachment

Sets

4

Reps

25-30

Rest

<30 sec

Play How to

Drop set on last set

Exercise 4 of 8

Behind-the-Back One-Arm Cable Curl

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

4

Reps

12-15*

Rest

--

Play How to

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

Exercise 5 of 8

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

16-20

Rest

--

Play How to

Rest-pause on last set

Exercise 6 of 8

Cable Hammer Curl

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

25-30

Rest

<30 sec

Play How to

Drop set on last set

Exercise 7 of 8

Barbell Reverse Wrist Curl

Equipment

Barbell

Sets

4

Reps

16-20

Rest

<30 sec

Play How to

Rest-pause on last set

Exercise 8 of 8

Barbell Wrist Curl

Equipment

Barbell

Sets

4

Reps

25-30

Rest

<30 sec

Play How to

Drop set on last set