LEGENDS🥊
Body By Daddy
Androgynous FIT! I wrote this plan after many requests to look like a particular character named Vi. This program is aimed to create a masc looking upper body thats athletic and a femme looking lower body. If that is your goal-then this plan is for YOU
A
Jump Rope
1 x 5:00
B1
Fire Hydrant
1 x 15
B2
Groiner
1 x 10
B3
Worlds Greatest Stretch
1 x 5
B4
Shoulder Taps
1 x 30
B5
Fire Hydrant Circles
1 x 5
B6
Lateral Lunge to Cross Reach
1 x 5
C1
SA Push Press
3 x 10
C2
Squat Jump
3 x 10
D1
30 Degree Incline DB Bench Press
4 x 10
D2
Incline DB Reverse Fly
3 x 12
E1
Wide Grip Neutral Pulldown
4 x 12
E2
Single Arm Cable Press
4 x 10
F1
Pike Pushup
3 x 0:20
F2
Cable Rotation
3 x 10
F3
Bench Dips
3 x 0:20
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
A1
Shoulder Taps
1 x 30
A2
Worlds Greatest Stretch
1 x 5
A3
Groiner
1 x 10
A4
Lateral Lunge to Cross Reach
1 x 5
A5
Fire Hydrant Circles
1 x 5
A6
Fire Hydrant
1 x 15
B1
Straight Leg Fire Hydrant
2 x 5
B2
Straight Leg Donkey Kick
2 x 10
C1
Landmine Squat
4 x 10
C2
X- Band Lateral Walks
2 x 10
D1
Bulgarian Split Squat - glute
3 x 12
D2
deep ass goblet squat
3 x 10
E1
High Step Up
3 x 10
E2
DROP SQUATS
3 x 10
F1
Dead Bug Cross Connect
3 x 20
F2
Superman
3 x 10
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
A
5 min Jump Rope
@ 5:00
B1
Shoulder Taps
1 x 30
B2
Fire Hydrant Circles
1 x 5
B3
Fire Hydrant
1 x 15
B4
Worlds Greatest Stretch
1 x 5
B5
Groiner
1 x 10
B6
Lateral Lunge to Cross Reach
1 x 5
C1
Standing Calf Raises
2 x 0:20
C2
Single Leg Hop Stabilization
2 x 5
C3
Single Leg Hop
2 x 5
D1
Band Pull-Apart
2 x 20
D2
Cuban Press
2 x 10 @ 5 lb
D3
Seated DB Press
12, 12, 10, 10
E1
Single Arm Cable Row
3 x 10
E2
Cable Lateral Raise
3 x 12
F1
Dumbbell Flat Bench Curl
3 x 12
F2
DB Tricep Extension
3 x 12
G1
Push-Up
@ 0:20
G2
Straight Leg Straight Arm Sit-Up
3 x 10
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Shoulder Taps
1 x 30
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B1
Single Leg Glute Bridge
2 x 10
B2
Bent Knee Side Plank Dip
2 x 10
C
Smith Machine Glute Bridge
4 x 10
D1
Sumo KB Deadlift
3 x 8
D2
Front Foot Elevated Split Squat
3 x 10
E1
Alternating Step Downs
3 x 0:30
E2
Wideouts
3 x 0:30
F1
Lying Trunk Twist
4 x 10
F2
Hanging Knee Raise
4 x 5
A
10 min Jump Rope
B
10 min Heavy Bag -
C
Heavy Bag Routine 2
Daddy Bristow
HI! Daddy here, 11 years as a trainer, gay my whole life!
