28 Days to Redemption Training Plan

Exercise 1 of 6

Bent-Over Barbell Row

Equipment

Sets

4

Reps

12-15

Rest

--

How to

Rest-pause on last set

Exercise 2 of 6

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

4

Reps

12-15

Rest

--

Play How to

Drop set on last set

Exercise 3 of 6

Reverse-Grip Pulldown

Equipment

Adjustable Cable Machine, Straight Bar Attachment

Sets

4

Reps

12-15

Rest

--

Play How to

Exercise 4 of 6

Single-Arm Cable Row

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

4

Reps

12-15*

Rest

--

Play How to

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

Exercise 5 of 6

Barbell Hip Thrust on Floor

Equipment

Barbell

Sets

4

Reps

12-15

Rest

<30 sec

Play How to

Rest-pause on last set

Exercise 6 of 6

Cable Crunch

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

16-20

Rest

<30 sec

Play How to

Drop set on last set