Fatherhood Fitness Collective
1 sessions per week
Must use App app to view and log training
Program Training
A
Plank
2 x 0:45
B
DB Bench Press
20, 12, 10, 10
C1
Incline DB Bench Press
3 x 6
C2
Incline DB Fly
3 x 10
D1
EZ Bar Skull Crusher
3 x 10
D2
DB Lateral Raise
3 x 10
E
Tricep Pushdown
3 x 9
A
Isometric Lunge Hold
2 x 0:30
B
Back Squat
4 x 3
C
Single Leg RDL
3 x 8
D
Landmine Squat
3 x 10
E
Seated Box Jump
3 x 3
A
Barbell Row
15, 12, 10, 8
B1
Barbell Upright Row
3 x 10
B2
Shoulder Press
3 x 10
C
Chest-Supported DB Row
3 x 8
D1
Cable Facepull
3 x 10
D2
Plate Front Raise
3 x 10
A
Hip Thrust
4 x 8
B
Bulgarian Split Squat
3 x 8
C
Good Morning
3 x 8
D1
Russian KB Swing
3 x 20
D2
Air Squat
3 x 20
A1
Standing DB Press
12, 10, 8
A2
Push Press
6, 5, 4
B
Pull-Up
4 x 6
C1
Pull Downs
3 x 10
C2
Cable Crunch
3 x 10
D
Half-Kneeling KB Press
3 x 10
A1
EZ Bar Curl
3 x 10
A2
Bent Over Row
3 x 10
B1
DB Bicep Curls
3 x 8
B2
Hammer Curl
3 x 8
C1
Plate Twist
3 x 15
C2
Reverse Plate Curl
3 x 10
D1
V-Ups
3 x 10
D2
Marching In Place
3 x 12 @ 50 lb
