Categories
Programs

Ditch The Dad Bod

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.