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28 Days to Redemption Training Plan

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Routine

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Back & Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Straight-Arm Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment
Sets
4
Reps
25-30
Rest
--
Rest-pause on last set
Exercise 3 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
12-15
Rest
--
Perform exercises 3A & 3B as a superset.
Exercise 4 of 6

Reverse-Grip Pulldown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
4
Reps
12-15
Rest
--
Exercise 5 of 6

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
to failure
Rest
<30 sec
Rest-pause on last set
Exercise 6 of 6

Crunch

Equipment
No Equipment
Sets
4
Reps
16-20
Rest
<30 sec
Rest-pause on last set
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