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Super DadCreated by allenk1
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Workout Programs → Super Dad
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Summary
3 Workouts / 31 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
Based off the Arnold Beginner 3-day-get-huge workout and some lifts that I enjoy. Abs are worked out every day you lift. I am a father and work at a desk so i wanted a workout that really worked all my muscles. This workout should be done Monday, Wednesday and Friday. Cardio should be done the other days.
Workouts
Description
Chest workout for custom workout.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Lat Pulldowns - Wide-Grip 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Bench Press - Dumbbell, Flat 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Crunch 3 sets: 20 reps, 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Cable Crossover 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Bench Press - Barbell, Flat 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Rear Delt Row - Barbell, Standing 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up towar... |
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Bent-Arm Dumbbell Pullover 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ... |
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Bench Press - Dumbbells, Inclined 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Flyes - Dumbbell, Flat 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Bent Over Dumbbell Row 4 sets: 12 reps, 10 reps, 8 reps, 6 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
Latest Users
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robbartlett69 |
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bnicolettiBrian Nicoletti from Asbury Park, New Jersey (Retro Fitness) |
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mpatti |
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allenk1Kolby Allen from Seattle, Washington (24 Hour Fitness Northgate) |
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