A play on Emil’s “Ditch the dad bod: 30-day fat-loss & strength building training program”
I had been meaning to test Emil’s workout for a while now.
I started 2 weeks ago, and I gotta say it is tough, grueling and KICK-ASS! I love it and already seeing some early results. That being said as I moved through it I made a few changes and thought I would share them here. Here’s my “revised version” if anyone is interested.
Day 1
Back
- Deadlift
- Standing T-Bar Row
- One Arm Dumbbell Row
Biceps
- Dumbbell Concentration Curl
- Preacher Curl
- Alternate Incline Dumbbell Curl
Reps: 10 10 15 20 10
Sets: 3
Day 2
Legs
- Squats
- Leg Curls
- Leg Press
Calves
- Standing Calf Raise
- Seated Calf Raise
Reps: 10 10 15 20 10
Sets: 3
Day 3
LI (Low-Intensity Cardio):
- 25-30 minutes on the treadmill with a 5 min cool up and cool down. I do a. 3.2 grade and 4.2 speed, so walking fast but not running.
Day 4
Chest
- Barbell Bench Press
- Incline Dumbbell Press
- Flat Dumbbell Flies
Triceps
- Tricep Pushdown
- Overhead cable Tricep Extension
- Skull Crushers
- Dips for a cool down one set rep to failure
Reps: 10 10 15 20 10
Sets: 3
Day 5
Shoulders
- Bent-Over Dumbbell Lateral Raise
- Side Dumbbell Raise
- Military Seated Barbell Press
Abs
- Hanging Leg Raise
- Crunch Machine
- Dumbbell Side Dips
Reps: 10 10 15 20 10
Sets: 3
Day 6
LI (Low-Intensity Cardio):
- 25-30 minutes on the treadmill with a 5 min cool up and cool down. I do a. 3.2 grade and 4.2 speed, so walking fast but not running.
Or, because I live in the country I go for a nice long hike, snowshow, ski, etc.