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28 Days to Redemption Training Plan

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Routine

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Chest & Calves

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
4
Reps
12-15
Rest
--
Rest-pause on last set
Exercise 2 of 6

Reverse-Grip Dumbbell Bench Press

Equipment
Sets
4
Reps
12-15
Rest
--
Drop set on last set
Exercise 3 of 6

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
16-20
Rest
--
Drop set on last set
Exercise 4 of 6

Low-High Cable Crossover

Equipment
Sets
4
Reps
16-20*
Rest
--
*Perform one arm at a time. Alternate arms with no rest until all 4 sets are completed for both arms.
Exercise 6 of 6

Seated Calf Raise

Equipment
Bench
Sets
5
Reps
25-30
Rest
<30 sec
Drop set on last set
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