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Super Dad
Bulking
Advanced
Machine strength
Plan Details
The Super Dad routine by BobbyPavao77 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Okay, so the purpose of this routine is explosive growth, and when combined with a solid diet it can yield impressive results quickly. I call this one Super Dad, as I'm using it personally to meet my kids challenge of getting into Captain America shape. Approach I'm using: Morning - Workout 1/2 - 1 Evening - Workout 1/2 - 2 Routine can be finished in about 45-55 minutes, and requires a commitment to find the time twice a day. But, even a simple week in, you can feel the results when combined with a good Supplement plan and healthy diet.
Routine detail
Day 1
Day 1 - 2 Shoulders, Arms, and Abs
Est. 75 min
12 exercises
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 12 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Rear Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
5 Sets x 8 Reps
Day 1
Day 1 - 1 Chest, Back, Abs
Est. 58 min
8 exercises
Chin-Up with Knee Raise
6 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
5 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Day 2
Day 2 - 1 Legs
Est. 64 min
9 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Day 2
Day 2 - 2 Rear Deltoids, Traps, and Abs
Est. 59 min
9 exercises
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Seated Row to Neck
4 Sets x 10 Reps
Crunch
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
