dads month 1

Workout Name : dads month 1

Shared By : shickman

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 263

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Description

1 Mile x 7 days a week under 9.50 minutes

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Monday forearms and chest
Muscle Exercise Name Timer Reps Sets Track

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 8 3 Progress Chart

Forearms

Cable Reverse Grip Curl Cable Reverse Grip Curl 60 sec 8 3 Progress Chart

Forearms

Barbell EZ Bar Reverse Grip Curl Barbell EZ Bar Reverse Grip Curl 60 sec 8 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Forearms

Seated Two Arm Palms Up Low Pulley Wrist Curl Seated Two Arm Palms Up Low Pulley Wrist Curl 60 sec 8 3 Progress Chart

Chest

Barbell Neck Press Barbell Neck Press 60 sec 8 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart
Tuesday biceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Close Grip Seated Concentration  Curl Barbell Close Grip Seated Concentration Curl 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Biceps

Cable Reverse Grip Curls Cable Reverse Grip Curls 60 sec 8 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart

Biceps

Dumbbell Biceps Curl Reverse Dumbbell Biceps Curl Reverse 60 sec 8 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 3 Progress Chart
Wednesday triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Smith Machine Reverse Close Grip Bench Press Smith Machine Reverse Close Grip Bench Press 60 sec 8 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 60 sec 8 3 Progress Chart
Thursday legs upper
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Stiff-Legged Deadlift Dumbbell Stiff-Legged Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Exercise Ball Wall Squat Exercise Ball Wall Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart
Friday legs lower
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

One Leg Donkey Calf Raise One Leg Donkey Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Seated One Leg Calf Raise Seated One Leg Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine Toe Raise Smith Machine Toe Raise 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 60 sec 8 3 Progress Chart

Abs

Band Weighted Sit Up Band Weighted Sit Up 60 sec 8 3 Progress Chart

Lower Legs

Standing Soleus And Achilles Stretch Standing Soleus And Achilles Stretch 60 sec - 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart
Saturday shoulders and back
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable Rope Crunch Cable Rope Crunch 60 sec 8 3 Progress Chart

Back

Barbell Bent One Arm Row Barbell Bent One Arm Row 60 sec 8 3 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 60 sec 8 3 Progress Chart

Back

Cable V Bar Standing Row Cable V Bar Standing Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Seated Press Barbell Seated Press 60 sec 8 3 Progress Chart