The Dad Bod Chronicles
Bodybuilding
Coach
mickey kilmartin
This is a basic and effective program to build a strong and aesthetically pleasing upper body physique for the summer and beach season. Sessions are designed to be efficient and get athletes the most bang for their buck in a 3 day/week format.
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
-Dumbbells of various loads-pull up bar-dip bar/rings-bench
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
DB Bench Press
3 x 12
B
1-Arm DB Row
3 x 12
C
DB Reverse Fly
3 x 15
D
Lying Leg Raise On Bench
3 x 15
Tuesday
Week 1 Day 3
A
Standing DB Press
3 x 12
B
Chin-Up
3 x 5
C
DB Lateral Raise
3 x 15
D
Sit-up
3 x 15
Thursday
Week 1 Day 5
A
Alternating DB Hammer Curl
3 x 12
B
DB tricep rollbacks
3 x 12
C
DB halo
3 x 10
D
side plank hold
3 x 0:15
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