Wednesday, June 4, 2014

The Busy Dad Exercise Plan

The Busy Dad Training Plan
Mon Upper body gym session
Tue Lower body gym session
Wed Upper body gym session
Thur Lower body gym session
Fri-Sun Miscellaneous child-chosen cardio

Upper body session

Top tip Perform the moves in supersets. For example, do a set of A1. Then rest. Then do a set of A2. Then rest. And repeat for the required amount of sets. Research by The Journal of Strength and Conditioning Research found performing supersets increases post-workout fat-burning by 33%.
Superset 1
Sets 3-4
Reps 10-12
Rest 90 seconds
Exercise A1 – Dumbbell bench press
How to do it Lie flat on a bench with a dumbbell in each hand using an overhand grip. Start with the weights resting at the side of your chest and push them up towards the ceiling. They should travel towards each other as your arms extend. Squeeze your pecs at the top of the movement as the dumbbells almost touch with your arms fully extended. Then slowly lower back to the start position.
Exercise A2 – Dumbbell row
How to do it Place your left hand and left knee on a bench, with your other leg stretched out to provide support. This solid frame should remain stable as you lift a single dumbbell with your free hand towards the side of your body. Keep your back straight and lower the dumbbell towards the floor until your arm is fully extended before beginning the next rep.
Superset 2
Sets 3
Reps 10-12
Rest 90 seconds
Exercise B1 – Military press
How to do it Holding a barbell using an overhand grip and with your feet close together press the weight from your shoulders to above your head. When the bar is at the top position your lower back and core should remain tight. Ensure you avoid leaning as much as possible as you lower the bar to your shoulders for the next rep.
Exercise B2 – Lat pulldown with close grip
How to do it Sit down at the lat pulldown machine and grab the bar using an underhand grip with your hands close together. Pull your outstretched arms down towards your body. The handle should almost touch your collar bone. Then slowly return the bar to the start position for the next rep.
Superset 3
Sets 2
Reps 10-12
Rest 60 seconds
Exercise C1 – Renegade row
How to do it Get into a plank position (see below) with your hands placed about eight inches apart, holding dumbbells with palms facing each other. Spread your feet slightly wider apart than shoulder-width and row one dumbbell to the side of your body without moving any other part of your body. Return the weight to the floor and lift the other side – again keeping all your muscles tight in the plank position.
Exercise C2 – Reverse fly
How to do it With a dumbbell in each hand bend your knees slightly and lean your chest forward until it’s almost parallel with the ground. From here, lift the weights out to the side, keeping your arms straight and fully extended, until you form a capital T-shape. Then slowly return to the start position.

Lower body session

Top tip “Splitting lower body work into two days gives you the chance to focus on technique development with big lifts,” says McTeggart. If you’ve a little fuel left in the tank, additional cardio can be added in at the end of each workout in the form of a few bike sprints.
1. Deadlift
Sets 5
Reps 10
Rest 180 seconds
How to do it Stand with your toes under a barbell and your legs hip-width apart. Squat down and take an overhand grip with your arms roughly shoulder-width apart. Keep the bar close to your body and your chest and head up as you pull back your shoulders to lift the weight. Lift to thigh level, with arms straight at the top of the move, before slowly lowering to the start position.
2. Back squat
Sets 4
Reps 12
Rest 90 seconds
How to do it Place a barbell on your upper back. Your toes should be pointing slightly outwards with your feel shoulder-width apart. Push your bum backwards and keep your chest up as you squat down as deep as you can. Your lower back should be kept tight and your elbows should stay directly under the bar. Do not bounce at the bottom. Instead, pause then rise back to the start position explosively.
3A. Split squat
Sets 2
Reps 12 each leg
Rest No rest. Go straight into the plank
How to do it Step one foot out in front of the other and lower your body towards the ground until your back knee touches the floor. Your leading shin should be vertical and your trailing ankle should be pointed at the ceiling. From this starting position, push your body upwards, keeping your feet planted on the floor and your chest up, until both legs are straight. Return slowly to the start position.
3B. Plank
Sets 2
Reps 60 seconds
Rest 60 seconds
How to do it Lie on the floor keeping just your toes and forearms in contact with the ground. Your body should form a straight line from your shoulders to your ankles with your core and lower back tight. Place your hands flat to provide extra support and aim to place your feet slightly closer than hip-width apart. The plank should be held as long as possible before technical failure is reached.

The Busy Dad Meal Plan

Breakfast A few boiled eggs and toast
Snack Nuts and fish oil
Lunch Homemade tuna salad
Pre-workout snack Lunch leftovers 45 minutes before the workout
Post-workout Protein shake and fruit
Dinner Chicken and veg with pasta (keep the pasta portion small but pile on the rest)
Snack Cottage cheese before bed for slow-release protein through the night

This article was adapted from: http://www.menshealth.co.uk

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