The FlipFlop Fitness Guy
Weightlifting, General Fitness, Other, Strength & Conditioning, Functional Fitness, Multi-sportThis program is designed for busy fathers or busy men in general who have limited time and days to get to the gym every week. The program is focused on building chest, shoulders, and arms, but includes exercises for the rest of the body.
There are 3 lifting days with full body routines, 3 cardio days, and 1 rest day. Volume and intensity scale over the course of the 10 week program.
This is a beginner program, meaning you need minimal experience inside a gym to be able to perform the movements and video demonstrations along with points of performance are given for each movement.
Features7 sessions per week
Must use App app to view and log training
Program Training
A
Chest Press - Clavicular - Smith Machine
3 x 8
B
Lateral Raise - Chest Supported - Dumbbells
3 x 8
C
Chest Press - Costal - Machine
3 x 8
D
Flye - Rear Delt - Machine
3 x 8
E
Bicep Curl - EZ Bar
3 x 8
F
Row - Traps - Cables
3 x 8
G
Leg Press - Glute Dominant - Plate Loaded
3 x 8
H
Seated Hamstring Curl
3 x 8
A
Cardio
1 x 30:00
A
Overhead Press - Pronated - machine
3 x 8
B
Chest Press - Sternal - Machine
3 x 8
C
Lateral Raise - Behind the Back - Cables
3 x 8
D
Dip
3 x 8
E
Bicep Curl - Preacher - Machine
3 x 8
F
Pulldown - Widegrip Pronated - Cables
3 x 8
G
Forward Walking Lunges
3 x 8
H
Lying Hamstring Curl
3 x 8
A
Cardio
1 x 30:00
A
Chest Press - Sternal - Dummbells
3 x 8
B
Flye - Clavicular Pecs - Cables
3 x 8
C
Flye - Sternal Pec - Pec Deck
3 x 8
D
Overhead Press - Dumbbells
3 x 8
E
Bicep Curl - Hammer - Dumbbell
3 x 8
F
Row - Traps - Dumbbell Bench
3 x 8
G
Leg Press - Quad Dominant - Banded
3 x 8
H
Deadlift - Romanian - Dumbbell
3 x 8
A
Cardio
1 x 30:00
A
Rest
