BULKY BITCHES
Body By Daddy
WANT TO LOOK STRONG? This is the program for you. 5 workouts each week that will not only increase strength but add just the right amount of size.
A
Heroic Warm-up
For Completion
B
Back Squat
4 x 5
C1
Pronated Grip DB Row
3 x 6
C2
1-Arm DB Row
3 x 6
C3
DB Good Morning
3 x 12
D1
Sissy Squat
3 x 10
D2
Walking Lunges
3 x 10
D3
DB Farmer's Walk
3 x 40
E1
Jackknife Crossover
3 x 6
E2
Bicycle Sit-Ups
3 x 6
A
Heroic Warm-up
For Completion
B1
Deadlift
4 x 8
B2
Plank
3 x 0:30
C1
Band Pull-Apart
3 x 10
C2
Chin-Up
3 x 10
C3
Close Grip Lat Pulldown
3 x 5
D
Shoulder Press
4 x 5
E1
Plate Front Raise
3 x 10
E2
DB Lateral Raise
3 x 10
F
Roman Chair Leg Raises
3 x 10
A1
Worlds Greatest Stretch
1 x 10
A2
Thread The Needle
1 x 10
A3
Cat Cow Exercise
1 x 10
A4
Hip Rockers
1 x 5
B1
Thruster
5 x 5
B2
Superman
3 x 10
C
Bench Press
4 x 10
D1
Bulgarian Split Squat
4 x 6
D2
Pause Goblet Squat
4 x 5
E1
Push-Up
15, 12, 10
E2
Lying Handcuffs
3 x 10
E3
Toe touches
3 x 10
F
Static Stretch
A1
Worlds Greatest Stretch
1 x 10
A2
Hip Rockers
1 x 5
A3
Cat Cow Exercise
1 x 10
A4
Thread The Needle
1 x 10
B
Push Press
3 x 5
C
Pause Back Squat
4 x 5
D1
Seated Row
3 x 10
D2
Seated Face Pull
3 x 10
E1
Cable Rope Bicep Curl
3 x 10
E2
Tricep Pushdown
3 x 10
F1
DB Bench Pull-over
3 x 10
F2
Supine DB Tricep Press
3 x 12
A
Heroic Warm-up
For Completion
B
Leg Press
4 x 10
C1
SA DB Bench Press
@ 8
C2
Dip
3 x 5
D
Glute-Ham Raise
4 x 10
E1
Cable Wolverine
3 x 12
E2
Straight Arm Pulldown
3 x 12
F
DB Reverse Crunch
3 x 15
