The Anti Dad-bod Workout Part 2 22/84

Ok guys here you go. If you have not read Part 1 yet then read it first HERE. Like I said, this mesocycle should last you about 4-6 weeks. Try to add just a little bit of weight each week. Even if it's just 5 pounds on one exercise. If you want to get the full program then just subscribe to this blog, reply to the first email, and I'll send it to you. I'll get right to the workout then get into some more explanation after.

Day 1
Pulling Day
Order	Rest	Exercise	Sets	Reps
1a		Banded Y's	3	10
1b	30	Banded T's	3	10
2	60	Clean High Pulls	4	6
3	60	Bent Over Barbell Row	4	8
4	60	Pull-ups	3	sub-max
5	45	Cable Facepulls	3	10
6	30	Alternating DB Curls	3	10e
7	30	Band Pull-Aparts	2	15
8	30	Single Arm DB Preacher Curl	2	10e
9a		Farmer's Carry	3	80ft
9b	30	Ab Tower Leg Lifts	3	12-15
Day 2
Pushing Day
Order	Rest	Exercise	Sets	Reps
1a		DB Front Raise	2	8
1b		DB Lateral Raise	2	8
1c	30	DB Reverse Flye	2	8
2	45	Seated DB Overhead Press	3	10
3	60	Barbell Incline Press	3	8
4	60	DB Bench Press	3	10
5	45	Dips or Dip Machine	3	12
6	30	Rope Tricep Pressdown	3	12
7	30	Leaning DB Lateral Raise	2	12
8	30	DB Overhead Tricep Extension	2	10e
9	30	Low Cable Facepulls	2	15
Day 3
Lower Body Day
Order	Rest	Exercise	Sets	Reps
1a		RDL	3	5
1b	30	Jefferson Squat	3	5
2	75	Goblet or Front Squat	4	8
3	60	RDL	4	8
4	45	Step Up	3	10e
5	45	Machine Hamstring Curl or GHR	3	12/8
6a		Banded Adductor Steps	3	10
6b	30	Banded Abductor Steps	3	10
7	30	Seated or Standing Clave Raise	2	15
8a		Ab Wheel Rollout	3	8
8b	30	Side Planks	3	15s
Conditioning 1
			Speed	Incline	Dis.
		Treadmill Incline Walks	3+	5+	2 miles
Conditioning 2
			Hard	Easy	Time
		Treadmill/Rower/Bike Sprint	15	45	20

Like I said in Part 1, three lifting days with two conditioning days. There is one pulling day, one pressing day, and one lower body day. The two conditioning days are basically the same as I post often because I like them and they work. Exercise order, rest, set, and reps as listed for you. Stick to these are best as possible. If you are new to lifting then reduce the sets and/or reps on some of these exercises. IF you feel like you're doing more then you can handle then you probably are. Contact me if you need help with this. If you're new and do this as-is then you will be very, very sore. Just be careful.

For Day 1 we have your pull day, the first two banded exercises are used as a warm-up. Do any additional warm-ups you need but don't take forever. After that we start into compound movements then move to isolation movements. Clean high pulls are from the hang either above or below the knee. Keep you elbows high and pull hard. If you can't do pullups then you can use an assisted machine or a buddy. You can also check out my pullup article HERE. Core work is at the end of this day and lower body. 

Day 2 is you pressing day. It starts with 3 shoulder warm-up exercises then moves into compound exercises as well. The compound moves start at the weakest position (overhead) and move to the strongest position (decline pressing). Isolation exercises follow that as well.

Day 3 is leg day. The first RDL and the Jefferson Squat are the two warm-ups here. You can see a video on Jefferson Squats HERE. If you are new then do goblet squats, if you are more advanced then do front squats. Don't move to front squats until you goblet squat is perfect. Also, if you are new or don't have a GHD then do hamstring curls instead of Glute Ham Raises, either lying or seated are fine. Finish off with core on this one as well. 

Again, if you're new to lifting then be careful about the volume in this program. I kept in low intentionally so if you are advanced then you can add a extra set or two to some exercises if you need to. You can do either one or both conditioning day, if you have a major dad bod and have a lot of weight to lose then stick with two. 

 If you guys want the full program then go ahead and fill out that pop-up to get included into the list! Right now you'll also get a free copy of the Nutrition Template that I use for myself and my clients. Subscribing will also let you join the private Facebook group that I just opened, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

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