Week 1 – 12 Week Dad Bod Prevention Program

Day 1: 

A1.) Bench Press (DB or Barbell)  4 x 6-8 Reps
A2.) One Arm DB Row 4 x 6-8 Reps/Side
B.) 30 Strict Pull-Ups (In as few sets as possible)
WOD: 5 Rounds
  • 8 Pull-Ups
  • 10 Burpees
*Extra if you have time
C.) 3 sets of 60 Second Plank
Day 2:
A1.) DB Goblet Squat 4 x 6-8 Reps
A2.) DB Reverse Lunge 4 x 6-8 Reps/Side
B.) Leg Press x50 Reps (Try to do it in as little sets as possible)
WOD: 10 Min AMRAP
  • 3 Burpee Pull-Ups
  • 12 OH Walking Lunge
  • 9 Box Jumps or 9 Jump Squats if you don’t have a box
*Extra if you have time
C.) 3 x 30 seconds per side on Side Plank
Day 3:
A1.) Strict Press 4 x 6-8 Reps
A2.) Push-Up + Reverse Crunch on Bosu Ball 4 x 10
B.) 50 KB Swings with 50lbs DB
WOD: 12 Min AMRAP
  • 10 V-Ups
  • 12 DB Presses
  • 14 DB Rows
  • 10 Air Squats

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