Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Exercise 1 of 10

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

7

Reps

*

Rest

45 sec.

Play How to

*Rep scheme: 12,10,6,6,8,10,12. Superset with 1B

Exercise 2 of 10

General Pullup

Equipment

Pullup Bar

Sets

4

Reps

15,12,10,8

Rest

45 sec.

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Exercise 3 of 10

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

8,6,8,10

Rest

45 sec.

Play How to

Superset with 2B

Exercise 4 of 10

Pronated Wide-Grip Pullup

Equipment

Sets

4

Reps

15,12,10,8

Rest

45 sec.

How to

Exercise 5 of 10

How To: Incline Dumbbell Bench Press

Equipment

Bench

Sets

4

Reps

6,8,10,12

Rest

45 sec.

Play How to

Superset with 3B

Exercise 6 of 10

Bent-Over Barbell Row

Equipment

Sets

4

Reps

10,8,8,12

Rest

45 sec.

How to

Exercise 7 of 10

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

45 sec.

Play How to

Superset with 4B

Exercise 8 of 10

Hammer Strength Two-Arm Row

Equipment

Adjustable Cable Machine

Sets

4

Reps

10

Rest

45 sec.

How to

Exercise 9 of 10

Cable Flye

Equipment

Sets

4

Reps

12-15

Rest

45 sec.

How to

Superset with 5B

Exercise 10 of 10

Rehab and Redemption: Matt Childs’ Incredible Fitness Journey

Equipment

Sets

4

Reps

12-15

Rest

45 sec.

*Exercise should be one-arm cable pulldown.