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The New Year Redemption Workout Plan: Legs and Shoulders

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

Personal: 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.

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Back Squat 3 x 8-10 reps
Front Squat 3 x 8-10 reps
DB Plie Squat 4 x 8-12 reps
DB Step Up 4 x 8-12 reps
Walking Lunge 3 x 8-12 reps
Glute bridge 3 x 10 (+ 2 second hold)

Neutral-grip DB Press 5 x 10-12 reps
DB High Pull 4 x 10-12 reps
Front Cable Raise 3 x 10-12 reps
Side Cable Raise 3 x 10-12 reps
Rear Cable Raise 3 x 10-12 reps
Face Pull 3 x 15 reps

Rest 30-45 seconds between sets (60-90 seconds between sets of squats, if neccessary)

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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