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28 Days to Redemption Training Plan

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Routine

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Shoulders, Traps & Abs

Exercise
Equipment
Sets
Reps
Rest
Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
--
Drop set on last set
Exercise 2 of 8

Dumbbell Upright Row

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
--
Rest-pause on last set
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
12-15*
Rest
--
*Alternate arms with no rest until all 4 sets are complete for both arms.
Exercise 5 of 8

Cable Shrug

Equipment
Sets
4
Reps
12-15*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until all 4 sets are complete for both sides.
Exercise 6 of 8

Straight-Arm Pushdown

Equipment
Sets
4
Reps
12-15*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until all 4 sets are complete for both sides.
Exercise 7 of 8

Oblique Crunch

Equipment
Sets
4
Reps
to failure
Rest
--
How to
Using body weight only, do reps on one side until failure, then immediately switch to opposite side. Keep alternating sides without resting until all 4 sets are completed for both sides.
Exercise 8 of 8

General Plank

Equipment
No Equipment
Sets
3
Reps
to failure
Rest
30 sec
Hold plank as long as you can maintain good plank form. Once you break form, rest 30 seconds and repeat 2 more times.
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