dads month 1 - JEFIT

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dads month 1 - JEFIT

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dads month 1

General

Advanced

Machine strength

Plan Details

The dads month 1 routine by shickman is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

1 Mile x 7 days a week under 9.50 minutes

Routine detail

Mon

forearms and chest

Est. 52 min

8 exercises

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 8 Reps

Barbell Neck Press Demonstration

Barbell Neck Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Tue

biceps

Est. 45 min

7 exercises

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Wed

triceps

Est. 46 min

7 exercises

Barbell Incline Bench Press (Close Grip) Demonstration

Barbell Incline Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Smith Machine Reverse Bench Press (Close Grip) Demonstration

Smith Machine Reverse Bench Press (Close Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 8 Reps

Thu

legs upper

Est. 33 min

5 exercises

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Stability Ball Wall Squat Demonstration

Stability Ball Wall Squat

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Fri

legs lower

Est. 42 min

7 exercises

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

3 Sets x 8 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

3 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps

Band Sit-Up Demonstration

Band Sit-Up

3 Sets x 8 Reps

Soleus and Achilles Stretch Demonstration

Soleus and Achilles Stretch

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Sat

shoulders and back

Est. 33 min

5 exercises

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

3 Sets x 8 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

3 Sets x 8 Reps