Workout Routines

Your new year total-body Redemption plan

Transform your body (and your mindset) with this 6-week training program.

Mike Simone Pearl Street Gym Long Branch, New Jersey
Duration 60
Exercises 6-12
Equipment Yes

Are you serious about transforming your body? Joining a gym and talking about it won't get you too far. To actually make it happen you need to look at every single second of every single day as an opportunity to be better. We've all limited ourselves, missed opportunities, or let time slip by. But it's never too late to redeem yourself.

The REDEMPTION workout plan is about more than workouts. It's about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number-one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you're inching closer to what you want. 

This routine is a funny one. It can be relatively easy, or sneaky hard. Five-ten rounds can get you. I like it because it's a good dose of light strength training mixed with cardio and ab-specific work without being entirely too taxing on the body after a long week.

Directions

You will train on Monday, Tuesday, Wednesday, Thursday, and Saturday. Friday and Sunday will be dedicated rest days.

Day one begins with a traditional bodybuilding split. You guessed it: chest and triceps.

I feel I get more out of a workout using dumbbells rather than barbells, especially when it comes to training the chest. It's not that I don't use barbells, but dumbbells seem to have been a better option for me. They're good for muscular balances, and easier on the shoulders.

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of DB Bench Presses for chest and final set for EZ-Bar Skullcrushers for triceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

Day two could also be considered another universally-accepted bodybuilding split: back and biceps.

There's so much to be said about this particular routine. I love every exercise in it. In some weeks, pull ups will be more of a player. Instead of 3 sets to failure, it can be 6 sets to failure and performed before anything else. Supermans were added once I realized how much they improved my surfing. Drag curls are a totally weird way to hit the biceps. Concentration curls make me think of Arnold in "Pumping Iron." And rope curls have been a go-to when the medial epicondylitis (inner elbow pain) flares up from too much volume.

In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of Lat Pulldowns for back and final set for Rope Cable Curls for biceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

Day three is where we take a little break from the weights to allow for some muscular recovery—but it's an active break. The focus will be to get in some relatively decent cardio and hit a little bit of abs in between.

This was solely built for two reasons. The first is being able to recover while pushing myself. Second, this routine is centered around my time in the water. I need to work my lungs for bigger surf, and the core work is important for maintaining the ability to surf more powerfully.

In week 4 and 5: bump up to 45 minutes of steady-state cardio, and/or another 3-7 minutes of intervals.

Day four is back at the weights again—this time, it's legs and shoulders.

This is a long one, I know. I considered reconfiguring the plan, but wanted to keep it real. This has been a go-to since back-in-the-day. The two types of squats are a nice touch, and the shoulder workout will really get the blood pumped.

Day five is solely bodyweight work and abs. After four straight days of working out—even though it's balanced nicely—you'll take a complete day off, then restart with this mix.

Day 1: Monday Chest and Triceps

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8-12 reps
30-45 rest

Exercise 2.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 3.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 4.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
Failure reps
30-45 rest

Exercise 5.

Pushup How to
Pushup  thumbnail
4 sets
FAILURE reps
30-45 rest

Exercise 6.

Decline EZ-Bar Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Triceps Extension thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 7.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
3 sets
8-12 reps
30-45 rest

Exercise 8.

Single-Arm Pushdown You'll need: Cable Machine How to
Single-Arm Pushdown thumbnail
3 sets
8-12 reps
30-45 rest

Exercise 9.

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
4 sets
8-12 reps
30-45 rest

Day 2: Tuesday Back and Biceps

Exercise 1.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
5 sets
8-10 reps
30-45 rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 3.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 4.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
Failure reps
30-45 rest

Exercise 5.

Superman You'll need: No Equipment How to
Superman thumbnail
3 sets
Failure reps
30-45 rest

Exercise 6.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 7.

Drag Curl You'll need: Dumbbells How to
Drag Curl thumbnail
3 sets
8-12 reps
30-45 rest

Exercise 8.

Concentration curl You'll need: Dumbbells How to
Bent Over Concentration Curl  thumbnail
3 sets
8-12 reps
30-45 rest

Exercise 9

Cable Rope Curl You'll need: Cable Machine How to
Standing Cable Biceps Curl thumbnail
4 sets
8-12 reps
30-45 rest

Day 3: Wednesday Cardio and Abs

Exercise A.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
5 sets
8-10 reps
-- rest

Exercise B.

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
5 sets
8-10 reps
-- rest

Exercise C.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
5 sets
8-10 reps
-- rest

Exercise D.

Side Plank You'll need: Medicine Ball How to
Side Plank thumbnail
5 sets
Failure reps
-- rest
1. Start your workout with 30-minute jog. 2. Performing the above 4 exercises as circuit for 5 rounds. 3. Finish your workout with 7-10 minutes of sprint intervals (30 sec on/30 sec walk)

Day 4: Thursday Legs and Shoulders

Exercise 1.

Squat You'll need: Squat Rack How to
Squat thumbnail
3 sets
8-10 reps
60-90 rest

Exercise 2.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
3 sets
8-10 reps
60-90 rest

Exercise 3.

Plie squat You'll need: Dumbbells How to
exercise image placeholder
4 sets
8-12 reps
30-45 rest

Exercise 4.

Dumbbell Step-Up You'll need: Dumbbells How to
Dumbbell Step-Up thumbnail
4 sets
8-12 reps
30-45 rest

Exercise 5.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
8-12 reps
30-45 rest

Exercise 6.

Glute Bridge w/ Suspension Trainer How to
Glute Bridge w/ Suspension Trainer thumbnail
3 sets
10 reps
30-45 rest

Exercise 7.

Neutral-Grip Overhead Press You'll need: Barbell How to
Neutral-Grip Overhead Press  thumbnail
5 sets
10-12 reps
30-45 rest

Exercise 8.

Dumbbell High Pull You'll need: Dumbbells How to
Dumbbell High Pull thumbnail
4 sets
10-12 reps
30-45 rest

Exercise 9/10/11

Cable Raise
exercise image placeholder
3 sets
10-12 reps
30-45 rest
* Perform front cable raises for 3 sets, followed by side cable raises for 3 sets, followed by rear cable raises for 3 sets.

Exercise 12.

Face Pull You'll need: Cable Machine How to
Face Pull  thumbnail
3 sets
15 reps
30-45 rest

Day 5: Saturday Mixed Bodyweight and Abs

Exercise A.

Pushup How to
Pushup  thumbnail
10 sets
10 reps
-- rest

Exercise B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
10 sets
10 reps
-- rest

Exercise C.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
10 sets
10 reps
-- rest

Exercise D.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
10 sets
10 reps
-- rest
* The exercises listed above are to be performed as circuit. Beginners may start with 5 rounds.
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