GROW A PAIR
Body By Daddy
Rebuilding your body before and after HRT, Transitioning takes balls! Your biological frame may be your starting point but its not your destination. This program is structured with two chest days and 4 total body days to maximize muscle growth and aimed at widening your frame!
A1
DB Overhead Tricep Extension
2 x 12
A2
Push-Up
2 x 15
B
Bench Press- Pause
4 x 5
C1
Incline DB Bench Press
3 x 10
C2
DB Incline Chest Fly
3 x 10
D1
Bottom of the Dip Hold
4 x 0:10
D2
Dip
4 x MAX
E1
Cable Crossover
3 x 15
E2
High to Low Cable Fly
3 x 15
F1
Skull Crushers
3 x 12
F2
SA Seated Tricep Extension
3 x 10
A1
Worlds Greatest Stretch
1 x 10
A2
Hip Rockers
1 x 5
A3
Cat Cow Exercise
1 x 10
A4
Thread The Needle
1 x 10
B
Shoulder Press
3 x 5
C
Eccentric Back Squat
4 x 5
D1
Wide Grip Seated Row
3 x 12
D2
Pronated Grip DB Row
3 x 8
E1
DB High Pull
4 x 10
E2
SA Push Press
4 x 5
A1
Hip Rockers
1 x 5
A2
Cat Cow Exercise
1 x 10
A3
Thread The Needle
1 x 10
A4
Worlds Greatest Stretch
1 x 10
B
Glute-Ham Raise
3 x 10
C
Paused Deadlift
5 x 4
D1
Chin-Up
5 x MAX
D2
Close Grip Lat Pulldown
5 x 10
E1
DB Lateral Raise
3 x 12
E2
Alternating DB Front Raise
3 x 20
F1
Dip Bar Knee Raises
3 x 15
F2
DB Reverse Crunch
3 x 15
G1
Alternating DB Hammer Curl
3 x 10
G2
Preacher Curl
3 x 15
A1
Straight Bar Tricep Pushdown
3 x 10
A2
Diamond Push-Up
3 x 10
B1
Bench Press
4 x 10
B2
Band Pull-Apart
3 x 15
C1
Close Grip Bench Press
3 x 10
C2
Svend Press
3 x 20
D1
One-Arm DB Bench Press
4 x 5
D2
DB Pullover
4 x 12
E1
Dip
3 x MAX
E2
Decline Pushup
3 x MAX
F1
DB Chest Fly
4 x 15
F2
DB Incline Chest Fly
4 x 15
A1
Leg Extension
3 x 15
A2
Narrow Stance Air Squat
3 x 15
B
Back Squat
4 x 10
C1
Seated DB Press
4 x 8
C2
Band Pull-Apart
3 x 15
C3
Reverse Flys
4 x 12
D1
Bulgarian Split Squat
4 x 8
D2
DB Farmer's Walk
4 x 40
D3
V-Ups
4 x 10
D4
Plank Pike
4 x 20
D5
Plank
4 x 0:30
A1
Worlds Greatest Stretch
1 x 10
A2
Thread The Needle
1 x 10
A3
Cat Cow Exercise
1 x 10
A4
Hip Rockers
1 x 5
B1
Weighted Plank Hold
3 x 0:30
B2
Straight Leg Straight Arm Sit-Up
3 x 15
C
Deadlift
4 x 10
D1
Single Arm Lat Pulldown
4 x 10
D2
Straight Arm Pulldown
4 x 15
E1
Cable Face Pull
3 x 12
E2
Cable Wolverine
3 x 12
E3
PT- Standing External and Internal Rotation
3 x 10
F1
DB Bicep Curls
3 x 10
F2
EZ Bar Curl
3 x 15
G1
Bicycle Sit-Ups
3 x 20
G2
Jackknife Crossover
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
GROW A PAIR
GROW A PAIR
GROW A PAIR
