28 Days to Redemption.
General
Intermediate
Dumbbell
Plan Details
The 28 Days to Redemption. routine by sully3169 is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
It’s time to get back on track. Perhaps you’ve fallen off the wagon and haven’t been to the gym in a while. And maybe your diet has followed a similar path. Whatever the reason, whatever the specifics, that’s behind you now. It’s time to look forward, not back. The workout program that will you get there focuses on high-intensity, high-volume training that will build muscle, burn loads of fat, and even get you stronger via five weekly workouts for four weeks. Twenty total workouts plus two rest days every week equals... 28 Days to Redemption
Routine detail
Day 1
Chest 1
Est. 40 min
7 exercises
Dumbbell One-Arm Bench Press
3 Sets x 10 Reps
Dumbbell reverse grip press
3 Sets x 20 Reps
Band Decline Press
3 Sets x 10 Reps
Band Flyes
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 30 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
One Leg Dumbbell Calf raise
2 Sets x 10 Reps
Day 2
Back 1
Est. 39 min
8 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Split stance Band Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Weight Plate One-Arm Shrug
3 Sets x 10 Reps
Cobra crunch
2 Sets x 15 Reps
Dead Bug
2 Sets x 10 Reps
Day 3
Legs 1
Est. 44 min
8 exercises
Barbell Bench Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Single leg Glute Bridge
3 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Band Toe Raise
2 Sets x 10 Reps
Day 4
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders 1
Est. 61 min
12 exercises
Dynamic Warm-up
1 Set
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Double Band Face Pull
3 Sets x 10 Reps
Viking Landmine press
3 Sets x 10 Reps
Dumbbell High pull 2 Shrug
3 Sets x 15 Reps
straight arm dip
3 Sets x 20 Reps
Car Drivers
2 Sets x 10 Reps
Spellcaster
2 Sets x 15 Reps
Band external rotator cuff
2 Sets x 10 Reps
1 Arm Lat Stretch
3 Sets
Pec Stretch
3 Sets x 10 Reps
Day 6
Arms 1
Est. 47 min
8 exercises
Dynamic Warm-up
1 Set
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Press (Close Grip)
3 Sets x 20 Reps
Cable Rope Hammer Curl
3 Sets x 30 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 15 Reps
Behind the back band curl
3 Sets x 15 Reps
Standing Tricep Kickback
3 Sets x 10 Reps
Wrist Roller
2 Sets x 10 Reps
Day 7
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Chest 2
Est. 52 min
8 exercises
Landmine Floor Press
3 Sets x 15 Reps
Band Flyes
3 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 20 Reps
Cable one arm crossover
3 Sets x 20 Reps
One Leg Dumbbell Calf raise
3 Sets x 15 Reps
Band Toe Raise
4 Sets x 15 Reps
Ab Pullovers (TG)
3 Sets x 15 Reps
Air Bike
2 Sets x 15 Reps
Day 9
Back 2
Est. 53 min
7 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Cable One-Arm Seated Row
3 Sets x 15 Reps
Bird dog
3 Sets x 15 Reps
Dead Bug
3 Sets x 15 Reps
Waiter walk (time)
3 Sets x 45 Reps
Day 10
Legs 2
Est. 68 min
6 exercises
Barbell Deadlift
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 20 Reps
Dumbbell Walking Lunge
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Band Calf Raise
4 Sets x 30 Reps
Day 11
Active Rest
Est. 47 min
1 exercise
Elliptical Training
1 Set
Day 12
Shoulder 2
Est. 80 min
10 exercises
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
One arm shrug
4 Sets x 15 Reps
One arm straight pushdown
4 Sets x 15 Reps
Oblique Crunch
2 Sets x 15 Reps
Crunch Punch
3 Sets x 15 Reps
Plank
2 Sets
Day 13
Arms 2
Est. 66 min
8 exercises
Tricep Push-Up
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 20 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 20 Reps
Single Arm Overhead Band/Cable Exstension
4 Sets x 20 Reps
Band Reverse Wrist Curl
3 Sets x 20 Reps
Band wrist curl
3 Sets x 15 Reps
Day 14
Active Rest
Est. 47 min
1 exercise
Elliptical Training
1 Set
Day 15
Chest 3
Est. 55 min
6 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell reverse grip press
3 Sets x 20 Reps
Cable Cross-Over
4 Sets x 30 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Barbell Seated Calf Raise
3 Sets x 30 Reps
Day 16
Back 3
Est. 53 min
6 exercises
straight arm pulldowns
4 Sets x 30 Reps
Dumbbell Bent-Over Row
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Crunch
4 Sets x 20 Reps
Day 17
Legs 3
Est. 74 min
4 exercises
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 30 Reps
Elliptical Training
1 Set
Day 18
Active Rest
Est. 47 min
1 exercise
Elliptical Training
1 Set
Day 19
Shoulders 3
Est. 60 min
8 exercises
Dumbbell Bent-Over Raise
4 Sets x 15 Reps
Dumbbell Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 30 Reps
straight arm dip
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable Wood Chop
4 Sets x 20 Reps
Battle rope hiit
4 Sets x 15 Reps
Day 20
Arms 3
Est. 73 min
8 exercises
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Behind the back band curl
4 Sets x 15 Reps
Dumbbell Press (Close Grip)
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 30 Reps
Cable Rope Hammer Curl
4 Sets x 30 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 20 Reps
Dumbbell Seated Wrist Curl
4 Sets x 30 Reps
Day 21
Active Rest
Est. 0 min
0 exercises
This day is empty
Day 22
Chest 4
Est. 62 min
8 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 20 Reps
Pec Deck
4 Sets x 15 Reps
Cable one arm crossover
4 Sets x 20 Reps
Dumbbell Calf Raise
4 Sets x 20 Reps
Band Toe Raise
4 Sets x 15 Reps
Ab Pullovers (TG)
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Day 23
Back 4
Est. 61 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Bench Hip Thrust
4 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Day 24
Legs 4
Est. 130 min
8 exercises
Elliptical Training
1 Set
Dumbbell Deadlift
3 Sets x 15 Reps
Landmine goblet/front squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 25
Active Rest
Est. 47 min
1 exercise
Elliptical Training
1 Set
Day 26
Shoulder 4
Est. 47 min
7 exercises
Dumbbell Upright Row
4 Sets x 15 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable One-Arm Reverse Fly
4 Sets x 15 Reps
One arm shrug
4 Sets x 15 Reps
One arm straight pushdown
4 Sets x 15 Reps
Sandbag rows
4 Sets x 12 Reps
Crunch Punch
4 Sets x 15 Reps
Day 27
Arms 4
Est. 78 min
9 exercises
Dumbbell Press (Close Grip)
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
5 Sets x 15 Reps
Single Arm Overhead Band/Cable Exstension
4 Sets x 20 Reps
Dumbbell Spider Curl
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Dumbbell Hammer Curl
5 Sets x 20 Reps
Dumbbell One-Arm Reverse Curl
4 Sets x 15 Reps
Cable One-Arm Reverse Curl
4 Sets x 15 Reps
Cable Behind the Back Wrist Curl
4 Sets x 20 Reps
Day 28
Active Rest
Est. 0 min
0 exercises
This day is empty
