Hello DadBodFit family. Hope all is well and you are done with your Christmas shopping. Y’all know I always like to start a post with a quick rant, well here it goes. “Baby it’s cold outside”! There it is. A happy song about a couple that doesn’t want to leave each other as they are having a good time. Leave it to the pansy liberals to turn it into a song about a violent terrible act. What a stretch. What a joke. That’s all I have to say about that. Anyway back to business. So my good friend Dale Frazier approaches me about 2 weeks or so ago and asks if I could put him together a simple workout that he could perform to get into better shape. Now Dale assured me that he doesn’t want to dive off into competitive bodybuilding, he just wants to get healthier. Everybody that knows me, knows that I have an obsessive personality. I am obsessed with things like my wife Cassie, working out to look better, fancy cowboy boots(blame it all on my roots ha!!), smoking fine cigars etc. etc. so that being said I had to sit down and think, hmmmmm. What is a fairly quick simple workout for Dale, using minimal equipment that will be functional for him. Dale is an adventurous guy, 25 year police officer, camper, traditional bow hunter, does beautiful leather work, photography, and who knows what else!!! On top of this he’s a husband and father! Let’s call him never fail Dale! So here it is the “Never fail Dale” workout!!!!
It consists of 2 workouts. An upper body workout and a lower body workout. 1st week upper body on Monday and Friday, lower body on Wednesday. Next week switch to lower body on Monday and Friday. Upper on Wednesday. A little cardio on Tuesday and Thursday and so on. You get the idea.
Dumbbell chest press 3 sets 12 reps
Dumbbell rows 3 sets 12 reps
Lat pull down 3sets 12 reps
Dumbbell shoulder prep 3 sets 12 reps
Dumbbell curls 3 sets 12 reps
Dumbbell tricep extension(laying) 3 sets 12 reps
Dumbbell squats 4 sets 12 reps
Leg extensions 4 sets 12 reps
Stiff legged deadlifts 3 sets 12 reps
Dumbbell calf raises 3 sets 12 reps
Crunches 3 sets 20 reps
Start out with 1 to 1 1-2 minute rest periods and adjust accordingly
There it is. The “Never fail Dale” workout. Perfect for the new year! Although he started in December. I think you should too! Until next time, remember to stay warm cause “Baby it’s cold outside”!