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
Hip Rockers
1 x 10
A2
QUADRUPED THORACIC ROTATION
1 x 6
A3
Cat Cow Exercise
1 x 10
B1
Feet on wall pushup
2 x 10
B2
Standing DB L-lateral Raise+ external rotation
2 x 12
C
Bench Press
1, 4, 1, 4, 1, MAX @ 88, 73, 88, 73, 88, 73 %
D1
Full/Partial Incline DB Press
3 x 8
D2
HIGH INCLINE DB FLY
3 x 15
E1
Weighted dips
3 x 4
E2
Dips
3 x 12
F1
Cable Triceps Pushdown
3 x 8
F2
Close Grip Push-Up
3 x 10
A1
QUADRUPED THORACIC ROTATION
1 x 6
A2
Hip Rockers
1 x 10
A3
Cat Cow Exercise
1 x 10
A4
Fire Hydrant Circles
1 x 10
B1
db double deadbug
2 x 10
B2
Side Plank-
2 x 0:30
C
Back Squat
10, 6, 6, 2, 2, 2 @ 65, 75, 80, 85, 90, 92 %
D1
Front Foot Elevated DB Split Squat
3 x 8
D2
DB Walking Lunges
3 x 20
E1
Toes out Leg Extension
2 x 12
E2
Toes In - leg extension
2 x 12
F
Decline leg raises 2
3 x 12
A1
Band Shoulder Dislocates
2 x 10
A2
Band Pull-Apart
2 x 12
A3
BAND PULL APART OVERHEAD
2 x 10
A4
Paused Push-Up
2 x 6
B
DB weighted-Pullup
4 x 6
C
High Incline Barbell Press
12, 10, 8, 4, 4, 4, 4
D
DLB's Supine face pull -3:44min
4 x 12
E1
Upright Row-Curl bar
3 x 12
E2
banded lateral raise
3 x 20
E3
DB Lateral Raise
6 x 12
F1
Supinated DB Bicep Curl
3 x 10
F2
Cable tricep push down
3 x 15
F3
High Cable Tricep Extension
3 x 15
F4
Standing DB Hammer Curl
3 x MAX
A1
Cat Cow Exercise
1 x 10
A2
QUADRUPED THORACIC ROTATION
1 x 6
A3
BEAR + THORACIC BRIDGE
1 x 4
A4
Paused Push-Up
2 x 10
A5
90 90 db skull crushers
2 x 20
B
Wide Grip Incline Bench Press
12, 10, 6, 6, 6, 6
C
Kneeling High to Low Cable Fly
3 x 15
D
Hammer Lat Machine
15, 12, 12, 12
E
KNEELING LUMBAR ROW
10, 8, 8, 8
F
Wide Grip Pronated Seated Cable Row
3 x 15
G1
Back Extension Plate loaded
3 x 10
G2
BACK EXTENSION ISO HOLD
3 x 10
A1
Cat Cow Exercise
1 x 10
A2
QUADRUPED THORACIC ROTATION
1 x 6
A3
Fire Hydrant Circles
1 x 10
A4
Hip Rockers
1 x 10
A5
Bird Dog
1 x 10
B
Back Squat
10, 6, 3, 3, 2, 2, 1, 1, 1, 1 @ 65, 70, 75, 80, 85, 78, 83, 88, 90, 95 %
C
Back Squat
3 x 1 @ 98, 100, 103 lb
D
SNATCH GRIP RDL
8, 6, 6, 6
E
Barbell Step-Up
3 x 10
F1
Decline leg raises 2
3 x 12
F2
Decline Sit Up
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
