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The New Year Redemption Workout Plan: Chest and Triceps

DAY ONE begins with a traditional bodybuilding split. You guessed it: chest and triceps.

Personal: 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.

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DB Bench Press 5 x 8-12 reps
Incline DB Bench Press 4 x 8-12 reps
Cable Flye 4 x 8-12 reps
Dip 3 x failure
Push up 3 x failure

EZ-Bar Skullcrusher 4 x 8-12 reps
Cable Pushdown 3 x 8-12 reps
Single-arm Pushdown 3 x 8-12 reps
Medball Pushup 4 x 8-12

Rest 30-45 seconds between sets.

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.

For more information on the REDEMPTION plan including the workout video demonstrations, go to

For an aggressive, rapid fat-loss plan, DOWNLOAD the 2016 update of The 21-Day Shred app. No iOS? No problem. Get a copy of the PDF.


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