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Dad Training Program

The document outlines two upper body workout routines (A and B) and two lower body routines (A and B). Each routine includes 4 exercises with prescribed sets, reps, and in some cases weight. Upper body A focuses on overhead presses, rows, chest presses, and lat pulldowns. Lower body A targets lunges, hamstring curls, leg presses, and calf raises. Upper body B includes pull downs, pushups, rows, and a compound exercise. Lower body B consists of goblet squats, Romanian deadlifts, quad extensions, and hamstring curls with stretching.

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Adam Katz
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417 views15 pages

Dad Training Program

The document outlines two upper body workout routines (A and B) and two lower body routines (A and B). Each routine includes 4 exercises with prescribed sets, reps, and in some cases weight. Upper body A focuses on overhead presses, rows, chest presses, and lat pulldowns. Lower body A targets lunges, hamstring curls, leg presses, and calf raises. Upper body B includes pull downs, pushups, rows, and a compound exercise. Lower body B consists of goblet squats, Romanian deadlifts, quad extensions, and hamstring curls with stretching.

Uploaded by

Adam Katz
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes

Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes
Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes

Upper Body A

Exercise Volume Weight Reps

Seated DB OHP 3x10-15

Unilateral DB Row 3x8-12

Chest Press 3x10-15

Lat Pull Downs 3x10-15

Notes
Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes

Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes
Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes

Lower Body A

Exercise Volume Weight

Assisted Bodyweight Lunges 3x8-12

Seated Hamstring Curls 3x10-15

Leg Press 3x10-15

Calf Raises 3x15-20

Notes
Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then


1 set AMRAP

Notes

Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then


1 set AMRAP

Notes
Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then


1 set AMRAP

Notes

Upper Body B

Reps Exercise Volume Weight

Reverse Grip Lat Pull Downs 3x10-15

Push Ups 3x AMRAP

Machine Rows 3x15-20

6 Ways 1 set of 4-6, then


1 set AMRAP

Notes
Lower Body B

Reps Exercise Volume

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20


(2 sets of 30 seconds of static hamstring stretch after)

Notes

Lower Body B

Reps Exercise Volume

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20


(2 sets of 30 seconds of static hamstring stretch after)

Notes
Lower Body B

Reps Exercise Volume

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20


(2 sets of 30 seconds of static hamstring stretch after)

Notes

Lower Body B

Reps Exercise Volume

DB Goblet Squat 3x10-15

DB Romanian Deadlifts 3x8-12

Quad Extensions 3x10-15

Hamstring Curls 2x15-20


(2 sets of 30 seconds of static hamstring stretch after)

Notes
Weight Reps

Weight Reps
Weight Reps

Weight Reps

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