LEGENDS🥊TEAM
Body By Daddy
This is the plan for you if you want
- Big juicy arms
- Get your first pullup or do more pullups/chinups
- Want a strong and athletic lower body
- Bigger and Stronger Shoulders
This plan takes inspiration from an animated character named Vi from Arcane. it has two upper body days and two lower body workouts for a 4/day week split.
The Upper body days you are focused on increasing your pullup strength and growing those shoulders, biceps and triceps!
The Lower body days are focused on athletic movements! Becoming more explosive again, and getting strong in a functional way.
I do write a bonus cardio day that is optional
Are your ready to join us ??😈
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
QUADRUPED THORACIC ROTATION
1 x 6
A4
Lying Handcuffs
1 x 10
B
Band Shoulder warmup routine
1 x 10
C
Banded Pull up
4 x 10
D
60 Incline Press
3 x 12 @ 65 %
E1
Seated db lateral raise partials
3 x 15
E2
DB Lateral Raise
3 x 12
F1
Standing EZ curl bar Narrow grip
3 x 6
F2
Standing EZ Bar reverse Curl
3 x 10
F3
Standing DB Hammer Curl
3 x 20
F4
DB Tricep Extension - Pronated Grip
3 x 6
F5
DB Skull Crusher
3 x 10
F6
Tricep Pushdown
3 x 20
G
Preacher Curl
3 x 12
A1
Mini Band Glute Bridge
2 x 20
A2
Mini Band Straight Leg Walk
2 x 5
A3
Mini Band Squat
2 x 10
B1
Elevated Body Weight Calf Raise
2 x 15
B2
ankle hopping
2 x 15
B3
Depth Drop Stick
2 x 3
B4
Split Stance Drop Box Jump
2 x 3
C1
Med-Ball Hamstring Curls
3 x 20
C2
LANDMINE SL RDL
10, 8, 8, 8
D
Smith Machine Glute Bridge-
15, 12, 12, 12, 12
E1
DB STEP UP-
3 x 10
E2
Walking Lunges + Hands behind head
3 x 24
F
Decline Sit Up
12, 10, 8
G1
Ab Wheel
3 x 10
G2
Barbell Ab Rollout
3 x 10
A1
Spring Ankle Position 1
2 x 0:30
A2
Spring Ankle Position 2
2 x 30
A3
Pogo Jump
2 x 20
A4
Skip in Place
2 x 20
B
10 min Jump Rope
1 x 10:00
C
Heavy Bag -12 combos 20min
1 x 20:00
D1
KB CLEAN
2 x 10
D2
KB Single Arm rotational Clean
2 x 10
E
Single KB Flow #1
2 x 8
F
Single KB Flow #2
2 x 7
G1
Supported Hip lift + Leg Raises
4 x 0:20
G2
Straight Leg Straight Arm Sit-Up
4 x 0:20
A1
Arm Circles
1 x 10
A2
QUADRUPED THORACIC ROTATION
1 x 5
A3
PRONE-I/T/Y
1 x 15
A4
BEAR + THORACIC BRIDGE
1 x 5
A5
Paused Push-Up
1 x 10
B
Push Press
10, 5, 4, 3, 3, 3
C1
Chin-Up
3 x 8
C2
Incline DB Curl
3 x 10
D1
Supinated Tricep Pushdown
3 x 8
D2
Cable Triceps Pushdown
3 x 12
D3
Close Grip Push-Up
3 x 20
E1
Pronated Grip DB Row
4 x 8
E2
Straight arm cable rope pulldown
4 x 12
F
Alternating Bicep Curls
2 x 1:00
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Straight Leg Donkey Kick
1 x 15
B1
Worlds Greatest Stretch
1 x 5
B2
Lateral Lunge to Cross Reach
1 x 5
C1
Single Leg Calf Raise
2 x 10
C2
LOW POGO JUMP
2 x 20
C3
SL LINE HOPS
2 x 0:20
C4
SINGLE LEG BROAD JUMP
2 x 3
C5
Beginner Bounding
2 x 5
D1
Back Squat
8, 6, 6, 6
D2
GOBLET SISSY SQUATS
4 x 12
E
DB RDL
3 x 12
F
Single Arm Hammer Row
3 x 10
G
Zercher Split Squat
6, 5, 5, 5
DADDY BRISTOW
Hi! I'm Coach Dad/Lizzy. I've been a trainer for 17 years now, start Body By Daddy in 2021, to bring fitness plans for our community! I help people change their outside to match their inside.
When you join a team you’re getting more than programming, you’re joining an online community.
LEGENDS🥊TEAM
LEGENDS🥊TEAM
LEGENDS🥊TEAM
