A dad's gym

A dad's gym Stick to basics. Simplicity is the ultimate evolution. Always be ready to fight so they don't have to. Always stand tall,you never know who is watching.

04/12/2019

For today:
Warm up
20 mins spin bike
50 sit ups
50 ktb swings
Repeat 3 times
Strength
7 deadlift 70 % 1rm
7 goblet squat 28 kg ktb
7 sets
5 mins challenge
As many strict pull ups possible

29/11/2019

Today's workout:
Warm up
20 mins spin bime
Core:
50 sit ups
50 knee raises
50 goodmornings

Strength:
Deadlift reach 1 rep max
Rest
7x7 60% of 1 rep max

Strength:
5 mins max strict pull ups

23/11/2019

For today:
20 ' spin bike
50 sit ups
50 ktb swings
50 knee raises
50 lunges
Strength 1:
5 strict pull ups + 10 single arm row x 5 sets
Strength 2:
50 air squat
5 x 10 deadlifts

20/11/2019

For today
Warm up:
20 mins spin bike(alternate speed every 2 mins)
50 sit ups
50 knee raises
50 ktb swings
50 overhead squat (use a pvc pipe)
Strength
5 x 10 push ups (hold 3" on lower pos)
5 x 10 bench press
5 x 5 strict pull ups
5 x 10 towel ring rows

18/11/2019

Warm up:
10' spin bike
50 sit ups
50 back extensions
50 leg raises (lying)
50 Chinese sit ups
Strength 1:
[7 diamond push ups + 7 dips + 7strict pull ups] x 5
Rest between each set
5 x 5 front squat ( load 60 % 1 rep max)
REST
5 x 10 jump squat

STRETCHING

17/11/2019

Warm up:
50 sit ups
50 weighted goodmornings
50 knee raises
50 air squat
Strength 1:
[12 x bench press + 12 bent over row] x 5
Heavy as comfortable
Strength 2:
Deadlift 7 x 10 70% max
5 x 5 strict pull up 3 - 3 - 3 tempo

14/11/2019

Warm up:
50 sit ups
50 ktb swings
50 leg raises
50 air squat
Strength 1:
100 push ups
100 ring rows
REST
Strength 2 :
7 x 7 front squat

End with 60 lunges

12/11/2019

Today's workout
3x30 sit ups
3x15 goodmornings
3x15 ktb swings
Warm up
5 pull ups + 10 dips for 5 sets
Strength 1:
[12 x bench press + 12 Australian pull ups] x 5
Load for bench press 50%
Strength 2:
100 Air squats

End with stretching

11/11/2019
11/11/2019

Workout of the day
3x30 sit ups
3x15 ktb swings
Strength 1: [7 strict pull ups + 15 push ups] x 5
Rest between 1 & 2
Strength 2 : [10 deadlift + 5 front squat] x 5

End with 5 x 10 dips
5x 10 air squat
Stretching

10/11/2019

Back to basics
One step at a time

Address

Larnaca

Website

Alerts

Be the first to know and let us send you an email when A dad's gym posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category