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)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Tue
biceps
Est. 45 min
7 exercises
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
triceps
Est. 46 min
7 exercises
Barbell Incline Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Thu
legs upper
Est. 33 min
5 exercises
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Stability Ball Wall Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Fri
legs lower
Est. 42 min
7 exercises
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Band Sit-Up
3 Sets x 8 Reps
Soleus and Achilles Stretch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Sat
shoulders and back
Est. 33 min
5 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
