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My Favorite Workout Routine of 2009

Posted Jan 04 2010 6:56pm

One of the most common questions I get asked about working out is

“What do YOUR workout routine look like?

Well ever since I created The Dad Fitness System I would just point them to www.DadFitness.com where they can get their own copy of The Ultimate Fitness Plan For Busy Dads downloaded instantly to their computer.

It works for me and it’s working for other busy dads all around the world.

But this year I have been improving the Dad Fitness workouts to better fit MY busy lifestyle and for all of YOU living the Dad Fitness lifestyle as well.

You seebeing a busy dad and husband working a full-time job and running a business on the side doesn’t allow me to spend 5-6 days a week working out at the gym to stay fit.

I will be honest thoughI LOVE working out at the gymespecially our little dungeon of a gym here in town. No lineupsno machinesjust torn up benches with some rusty barbells and dumbbells. I guess you can call me “old school”.

But as much as I would like to I can’t always get there as often as I wish as I spend most of my days off from working shift work staying home with my 19 month old daughter while my wife is at work.

Some weeks I find it hard to get to the gym even 3 days a week so I had to adapt and tweak the Dad Fitness workouts.

So I designed a workout routine that focuses on 2 gym workouts a week and one bodyweight workout a weektotaling 3 short but intense workouts a week. …Which is all most of us really need to get in great shape anyway.

I have been loving this routine as I can get in 2 intense gym workouts a week and have no problem getting in the 3rd bodyweight workout as it can be done at home with minimal equipmentat the gym or even at my local playground when the weather permits.

Now that’s the way workouts should bethey should fit around YOUR lifestylenot the other way around like most programs you might find in the magazines.

I am building musclegaining strength and staying lean like never before and it’s all because of the intricate design of these workouts.

Every exerciseEvery rep and Every set is specifically selected and has a scientific reason for being in the program.

This gives you the complete “Training Triangle” to build musclegain strength and burn fat all in minimum time and in one simple 3 day a week workout routine.

So here is the breakdown of what I like to call Dad Fitness 2.0

  • 3 workouts a week consisting of 2 gym workouts and 1 bodyweight workout.
  • The workouts rotate on a 2 week cycle meaning there is a Week 1 of workouts and a Week 2before you repeat the same workouts.
  • Each routine is followed for 8 weeks allowing each weekly workout to be completed 4 times.

This keeps my motivation high and prevents the dreaded training plateau by rotating exercises every 2 weeks instead of every week like most programs.

So here is an example of just of ONE of the weekly workout routines in the upcoming yet to be released Dad Fitness 2.0 Fitness Plan.

Day 1Week 1Gym

ChestShoulders and Triceps

Decline Barbell Bench Press2 sets of 4-6 reps.

Incline Dumbbell Bench Press2 sets of 6-8 reps

Standing Barbell Shoulder Press2 sets of 4-6 reps

Standing Triple Threat Dumbbell Lateral Raise Superset(sidefront and rear) 2 sets of 6-8 reps each

Lying Flat Ez Bar Tricep Extensions2 sets of 4-6 reps

Tricep Cable Pushdowns2 sets of 6-8 reps

Cable Crunch2 sets of 8-10 reps

Day 2Week 1Gym

LegsBack and Biceps

Barbell Squats2 sets of 4-6 reps

Dumbbell Lunges2 sets of 6-8 reps

Weighted Pullups2 sets of 4-6 reps

Bent Over Barbell Rows2 sets of 6-8 reps

Standing Barbell Curls2 sets of 4-6 reps

Standing Dumbbell Curls2 sets of 6-8 reps

Standing Calf Raise2 set of 8-10 reps

Day 3Week 1Bodyweight

One Leg Squats3 sets of max reps

Medicine Ball Pushups3 sets of max reps

Inverted Pullups3 sets of max reps

Dips3 sets of max reps

Parallel Grip Pullups3 sets of max reps

Front Plank2 set of 60 secs

Side Plank2 sets of 45 secs

I don’t have an exact date yet for the release of Dad Fitness 2.0 but I am working hard to get it complete so it can be YOUR favorite workout of 2010!

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