🥊LEGENDS/DUMBBELL ONLY
Body By Daddy
YOU ASKED FOR IT! COACH DAD DELIVERED! Exercise to look like the very popular animated character Vi from Arcane with little equipment at home. The gym program to look like Vi, called 🥊Legends, is one of my best selling plans, but I get many requests to do the program with limited equipment.
This program is designed to get your arms JACKED like Vi, big capped shoulders, juicy biceps and cut triceps. The Lower body days are designed for strength and athleticism. Making it easier for you to run and jump!
The program's goal is also to improve your pullups! so it will require some sort of pullup bar or trx attatchemnt. I wrote it to be intermedtiate but you can always message me in the app if you need help modifying anything!
LETS GOOOO!!
A1
Cat Cow
1 x 10
A2
Hip Rockers
1 x 5
A3
QUADRUPED THORACIC ROTATION
1 x 5
A4
Lying Handcuffs
1 x 10
B1
SA Push Press
3 x 10
B2
Hanging scap retraction
3 x 8
C1
Banded Chin up
3 x 8
C2
Decline Push Up
3 x 10
D1
DB Lateral Raise
3 x 15
D2
DB UPRIGHT ROW
3 x MAX
E1
CONCENTRATED CURLS
3 x 12
E2
Seated Hammer Curl
3 x MAX
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
Fire Hydrant Circles
1 x 10
A4
QUADRUPED THORACIC ROTATION
1 x 6
A5
Worlds Greatest Stretch
1 x 4
A6
Bent Knee Side Plank Dip
1 x 10
B1
Air Squat jump
3 x 10
B2
Single Leg Hop
3 x 5
C1
DB SPLIT SQUAT-
3 x 10
C2
Toes Extended Heels elevated sissy squat
3 x 10
D1
Assisted SL RDL
3 x 8
D2
Alternating Single Leg Hamstring Bridge
3 x 20
E1
BEGINNER HOLLOW HOLD-2
3 x 30
E2
Reverse Crunch
3 x 10
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
A5
double deadbug-
1 x 10
B1
Drop Catch Hold Pushup
3 x 10
B2
Plank Shoulder Taps
3 x 0:30
C1
Hanging scap retraction
2 x 8
C2
Negative Pull-Up
3 x 8
D
Seated DB Press
5 x 10
E1
DB Reverse Fly
3 x 15
E2
Alternating DB Front Raise
3 x 20
F1
90 90 db skull crushers
3 x 12
F2
Seated DB Curl
3 x 12
A1
Cat Cow Exercise
1 x 10
A2
Hip Rockers
1 x 10
A3
Fire Hydrant Circles
1 x 10
A4
QUADRUPED THORACIC ROTATION
1 x 6
A5
double deadbug-
1 x 10
A6
Worlds Greatest Stretch
1 x 4
B1
SPLIT SQUAT DROP
3 x 5
B2
Single Leg Lateral Hop
3 x 20
C1
DB Reverse Lunge
3 x 10
C2
SL TOE TOUCH SQUAT
3 x 5
D1
DB Deadlift Pause
3 x 10
D2
Plank Pike
3 x 0:30
E1
Windshield Wiper-
3 x 0:30
E2
Straight Leg Straight Arm Sit-Up
3 x 10
COACH DAD
HI! I'M COACH DAD. I OWN BODY BY DADDY. I HELP LGBTQ USE EXERCISE TO FEEL BETTER IN THEIR BODIES
When you join a team you’re getting more than programming, you’re joining an online community.
🥊LEGENDS/DUMBBELL ONLY
🥊LEGENDS/DUMBBELL ONLY
🥊LEGENDS/DUMBBELL ONLY
