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28 Days to Redemption Training Plan

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Routine

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Triceps, Biceps & Forearms

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
12-15
Rest
--
Rest-pause on last set
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
4
Reps
16-20
Rest
--
Drop set on last set
Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
12-15*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until 4 sets are complete for both arms.
Exercise 4 of 8

Barbell Biceps Curl

Equipment
Barbell
Sets
4
Reps
12-15
Rest
--
Rest-pause on last set
Exercise 5 of 8

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
4
Reps
16-20
Rest
--
Drop set on last set
Equipment
Dumbbells
Sets
4
Reps
12-15*
Rest
--
*Alternate arms with no rest until 4 sets are complete for both arms.
Exercise 7 of 8

Dumbbell Wrist Curl

Equipment
Barbell, Bench, Dumbbells
Sets
4
Reps
12-15*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until 4 sets are complete for both arms.
Equipment
Bench, Dumbbells
Sets
4
Reps
16-20*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until 4 sets are complete for both arms.
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