Dad Training Program Option 2
Dad Training Program Option 2
Dad Training Program Option 2
Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps
Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Notes Notes Notes
Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps
Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Notes Notes Notes
Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps
Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Exercise Volume Weight Reps Exercise Volume Weight Reps Exercise Volume Weight Reps
Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12 Reverse Grip Lat Pull Downs 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then
1 set AMRAP
Lower Body B
Lower Body B
Notes
Lower Body B
Notes