FUTCH FIT
Body By Daddy
Bodybuilding, Strength & ConditioningYOUR GOALS:
-Bigger Glutes/Booty
-Keep waist slim, maybe even toned abs
-Muscular tank top arms so the ladies (or anyone) knows whats up ;)
ENTER:
***"Futch Fit" ***
This 4-day week plan is designed for pumping up that peach, improving your upper body strength, and firing up the abs!!
A1
Cat Cow Exercise
1 x 10
A2
Side Plank
1 x 0:30
A3
Hip Rockers
1 x 5
A4
Fire Hydrant Circles
1 x 5
A5
Fire Hydrant
1 x 15
A6
ABDOMINAL BRACE EXERCISE
2 x 0:20
A7
Worlds Greatest Stretch
1 x 5
B1
SUMO SQUAT
4 x 15
B2
Hip Abduction- wide range
3 x 6
C1
Chin-Up
3 x MAX @ 0:20
C2
Deficit Pushups
3 x MAX @ 0:20
D1
Bulgarian Split Squat Hold
4 x 0:20
D2
Bulgarian Split Squat - glute
4 x 10
D3
reverse lunge w/ rotation
4 x 10
E
SA Z PRESS
3 x 8
F1
Plank Arm Raises
3 x 0:30
F2
Hollow Body SA Press
3 x 10
A1
Cat Cow Exercise
1 x 10
A2
Side Plank
1 x 0:30
A3
Hip Rockers
1 x 5
A4
Fire Hydrant Circles
1 x 5
A5
Fire Hydrant
1 x 15
A6
Worlds Greatest Stretch
1 x 5
A7
Lateral Lunge to Cross Reach
1 x 5
A8
BEGINNER HOLLOW HOLD
2 x 0:30
B
Sumo Deadlift-glutes
5 x 8
C1
30 Degree Incline DB Bench Press
3 x 12
C2
Quadruped Bench Row
3 x 8
D1
Assisted SL RDL
3 x 8
D2
45degree GLute HYPER
3 x 12
E
Cable Wolverine
3 x 12
F1
PHYSIOBALL-PIKE
3 x 10
F2
Physio Ball Crunch
3 x 15
A1
BEGINNER HOLLOW HOLD-2
2 x 0:30
A2
Cat Cow Exercise
1 x 10
A3
Side Plank
1 x 0:30
A4
Hip Rockers
1 x 5
A5
Fire Hydrant Circles
1 x 5
A6
Fire Hydrant
1 x 15
A7
Worlds Greatest Stretch
1 x 5
A8
Lateral Lunge to Cross Reach
1 x 5
B1
Smith Machine Split Squat
4 x 8
B2
SUMO LATERAL LUNGE
3 x 10
C
SA Neutral Grip Lat Pulldown
3 x 10
D
Assisted Dip Machine
3 x 15
E1
DB Lateral Step-Up
3 x 8
E2
skater jump w/ toe touch
3 x 30
F1
High Incline Bench Lateral Raise
3 x 12
F2
Straight Bar Spider Curl
3 x 12
G
decline leg raises
3 x 12
COACH DAD
HELPING PEOPLE CHANGE THEIR LIFE THROUGH EXERCISE FOR THE LAST 15 YEARS
When you join a team you’re getting more than programming, you’re joining an online community.
FUTCH FIT
FUTCH FIT
FUTCH FIT
