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Dad's Workout Calendar
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Week 3

Day 3.1

Arms & Abs
3.1
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Exercise
Video
Quantity
Notes
1
Plank Holds
4 X 30s Planks with 30s rest in between
Warm-up
2
Side Plank Reach Thrus
4 X 5/side
5 Reach Thrus Right + 5 Reach Thrus Left = 1 Set
3
TRX Bicep Curl
4 X 15
Go thru this section 4 times:
15 TRX Bicep Curls
15 TRX Tricep Extensions
12 Single Arm Shoulder Presses - Right Arm
12 Single Arm Shoulder Presses - Left Arm
4
TRX Tricep Extension
4 X 15
See Above
5
Single Arm Shoulder Press
4 X 12
See Above
6
Alternating Toe Touches
4 X 20
Right + Left = 2, so you’ll touch each toe 10 times per set
Do 4 sets
7
Crunches
4 X 20
Finish with some good old fashioned crunches
8
Single Arm Arnold Press
2 X 12/side
Finish your presses before moving to curls
9
Bicep Curl
2 X 12/side
Finish your bicep curls before going to reverse curls
10
Reverse Curl
Loading…
2 X 12/side
​
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