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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 2 of 6

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
12-15
Rest
--
Drop set on last set
Exercise 3 of 6

Reverse-Grip Pulldown

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

Single-Arm Cable Row

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
4
Reps
12-15*
Rest
--
*Perform seated, one arm at a time. Alternate arms with no rest until all 4 sets are complete for both arms.
Equipment
Barbell
Sets
4
Reps
12-15
Rest
<30 sec
Rest-pause on last set
Exercise 6 of 6

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
16-20
Rest
<30 sec
Drop set on last set
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