Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Exercise 1 of 15

Military Press

Equipment

Barbell

Sets

8

Reps

*

Rest

45 sec.

How to

*Rep scheme: 12,10,10,8,8,6,8,8. Superset with 1B

Exercise 2 of 15

Barbell Shrug

Equipment

Barbell

Sets

4

Reps

12

Rest

45 sec.

Play How to

Exercise 3 of 15

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

4

Reps

12

Rest

45 sec.

Play How to

Superset with 2B

Exercise 4 of 15

Dumbbell Rear-Delt Flye

Equipment

Dumbbells

Sets

4

Reps

12

Rest

45 sec.

Exercise 5 of 15

Barbell Upright Row

Equipment

Barbell

Sets

4

Reps

10,10,8,8

Rest

45 sec.

Play How to

Superset with 3B

Exercise 6 of 15

Reverse Pec Deck Flye

Equipment

Sets

4

Reps

15,15,12,12

Rest

45 sec.

How to

Exercise 7 of 15

Seated Lateral Raise

Equipment

Bench, Dumbbells

Sets

4

Reps

12,12,10,10

Rest

45 sec.

Play How to

Superset with 4B

Exercise 8 of 15

Bus Driver

Equipment

Weight Plates

Sets

4

Reps

10

Rest

45 sec.

Exercise 9 of 15

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

10,8,6,8,10

Rest

45 sec.

Play How to

Exercise 10 of 15

Overhead Triceps Extension

Equipment

Sets

4

Reps

15,12,12,10

Rest

45 sec.

Exercise 11 of 15

Dumbbell Kickback

Equipment

Dumbbells

Sets

4

Reps

12

Rest

45 sec.

Play How to

Exercise 12 of 15

Rope Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

4

Reps

12

Rest

45 sec.

Play How to

Exercise 13 of 15

Barbell Biceps Curl

Equipment

Barbell

Sets

5

Reps

12,10,8,10,12

Rest

45 sec.

Play How to

Exercise 14 of 15

One-Arm Preacher Curl

Equipment

Dumbbells, Preacher Bench

Sets

4

Reps

10,10,8,8

Rest

45 sec.

Play How to

Exercise 15 of 15

Standing Cable Curl

Equipment

Sets

4

Reps

15

Rest

45 sec.

How to