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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
3
Reps
12-15
Rest
--
Perform exercises 1A-1C as a tri-set.
Exercise 2 of 9

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
--
Exercise 3 of 9

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
12-15
Rest
--
Equipment
Dumbbells
Sets
4
Reps
16-20
Rest
--
Drop set on last set
Exercise 5 of 9

Dumbbell Upright Row

Equipment
Dumbbells
Sets
3
Reps
25-30
Rest
--
Rest-pause on last set
Exercise 6 of 9

Dumbbell Shrug

Equipment
Dumbbells
Sets
4
Reps
12-15
Rest
--
Drop set on last set
Exercise 7 of 9

Straight-Arm Pushdown

Equipment
Sets
3
Reps
16-20
Rest
--
Drop set on last set
Exercise 8 of 9

Reverse Crunch

Equipment
No Equipment
Sets
4
Reps
to failure
Rest
--
Rest-pause on last set
Exercise 9 of 9

Cable Woodchop

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
16-20*
Rest
--
*Switch from side-to-side with no rest until all 4 sets are complete.
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