28 Days to Redemption Training Plan

Exercise 1 of 6

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

12-15

Rest

--

Play How to

Rest-pause on last set

Exercise 2 of 6

Reverse-Grip Dumbbell Bench Press

Equipment

Sets

4

Reps

12-15

Rest

--

Drop set on last set

Exercise 3 of 6

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

16-20

Rest

--

Play How to

Drop set on last set

Exercise 4 of 6

Low-High Cable Crossover

Equipment

Sets

4

Reps

16-20*

Rest

--

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

Exercise 5 of 6

Leg Press Calf Raise

Equipment

Sets

5

Reps

16-20

Rest

<30 sec

How to

Drop set on last set

Exercise 6 of 6

Seated Calf Raise

Equipment

Bench

Sets

5

Reps

25-30

Rest

<30 sec

Play How to

Drop set on last set