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Dad Training Program Official | PDF | Determinants Of Health | Athletic Sports
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Dad Training Program Official

The document outlines two upper body and two lower body workouts (A and B) with exercises, sets, reps, and notes. Workout A focuses on seated dumbbell overhead presses, unilateral dumbbell rows, chest presses, and lat pulldowns for the upper body and assisted lunges, seated hamstring curls, leg presses, and calf raises for the lower body. Workout B includes reverse grip lat pulldowns, pushups, machine rows, and 6-ways for the upper body and goblet squats, Romanian deadlifts, quad extensions, and hamstring curls for the lower body.

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Adam Katz
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130 views3 pages

Dad Training Program Official

The document outlines two upper body and two lower body workouts (A and B) with exercises, sets, reps, and notes. Workout A focuses on seated dumbbell overhead presses, unilateral dumbbell rows, chest presses, and lat pulldowns for the upper body and assisted lunges, seated hamstring curls, leg presses, and calf raises for the lower body. Workout B includes reverse grip lat pulldowns, pushups, machine rows, and 6-ways for the upper body and goblet squats, Romanian deadlifts, quad extensions, and hamstring curls for the lower body.

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 Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes

Upper Body A Lower Body A

Exercise Volume Weight Reps Exercise Volume Weight Reps

Seated DB OHP 3x10-15 Assisted Bodyweight Lunges 3x8-12

Unilateral DB Row 3x8-12 Seated Hamstring Curls 3x10-15

Chest Press 3x10-15 Leg Press 3x10-15

Lat Pull Downs 3x10-15 Calf Raises 3x15-20

Notes Notes
Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

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

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

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

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

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

Upper Body B Lower Body B

Exercise Volume Weight Reps Exercise Volume Weight Reps

Reverse Grip Lat Pull Downs 3x10-15 DB Goblet Squat 3x10-15

Push Ups 3x AMRAP DB Romanian Deadlifts 3x8-12

Machine Rows 3x15-20 Quad Extensions 3x10-15

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

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