Week 2 – Dad Bod Prevention Program

Day 1 

A1.) Bench Press (DB or Barbell) 4×10-12 reps

A2.) One Arm DB Row 4×10-12

B1.) Push-ups on Medicine Ball 3×10/Side

B2.) Inverted Row 3×10-12


10 KB Swings

8 Pull-Ups

6 Burpees

Day 2

A1.) Back Squat 4×10-12 Reps

A2.) DB Reverse Lunge 4×10-12/side

B1.) DB Goblet Squat 3×10

B2.) Suitcase Deadlifts 3×10/side

WOD: Tabata

Squats (4 Mins)

Box Jumps(4 Mins)

Leg Raises (4 mins)

Day 3

A1.) Strict Press 4×10-12

A2.) 30 Sec. Side Plank 4 Sets

B.) Dumbbell Thrusters 3×10

WOD: Row 2k for time

Extra: 200 reps of abs (10 sets of 20 reps)



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