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Dad Training Program2
Dad Training Program2
Exercise Volume Weight Reps 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 DB Goblet Squat 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12
Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20 Quad Extensions 3x10-15
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20
1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)
Notes Notes Notes Notes
Exercise Volume Weight Reps 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 DB Goblet Squat 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12
Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20 Quad Extensions 3x10-15
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20
1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)
Notes Notes Notes Notes
Exercise Volume Weight Reps 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 DB Goblet Squat 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12
Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20 Quad Extensions 3x10-15
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20
1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)
Exercise Volume Weight Reps 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 DB Goblet Squat 3x10-15
Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15 Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12
Chest Press 3x10-15 Leg Press 3x10-15 Machine Rows 3x15-20 Quad Extensions 3x10-15
Lat Pull Downs 3x10-15 Calf Raises 3x15-20 6 Ways 1 set of 4-6, then Hamstring Curls 2x15-20
1 set AMRAP (2 sets of 30 seconds of static hamstring stretch after)