Dad’s Strength Training

This moderate program is designed to build strength and get you into shape! Say goodbye to the after work blues and say hello to motivation and healthy living!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Chest Fly (Dumbbell)

Bicep Curl (Dumbbell)

Chest Press (Machine)

Skull Crusher (Dumbbell)

Tricep Kickback

Incline Bench Press (Dumbbell)

Push Up

Arms/Chest

Arnold Press

Lat Pulldown

Shrug (Dumbbell)

Bent Over Row (Dumbbell)

Seated Row (Cable)

Pull-Up (Bodyweight)

Dip (Bodyweight)

Back/Shoulders

Clean Deadlift

Glute Bridge (Dumbbell)

Leg Curl

Lunge (Dumbbell)

Squat (Barbell)

Leg Press

Standing Calf Raise

Glute Kickback (Cable)

Legs

Bent Leg Raise

Lateral Raise (Dumbbell)

Decline Crunch (Weighted)

Upright Row (Barbell)

Russian Twist (Dumbbell)

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