Welcome to The Daily Fit Dad!

Daily workouts will be posted to this page by 11 a.m. Mountain Time.

Workouts will be displayed for two weeks before they are removed.

The workouts for January 2019 will focus on supersetting a hypertrophy (muscle-building) move with a power move in an effort to increase heart rate. Looking ahead to February, the focus will be primarily classic hypertrophy (muscle-building) training.

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.

Week of Jan. 13 - Jan. 19

Wednesday, Jan. 16 - Shoulders, Arms, and Core

  • Barbell Front-Back Overhead Press (3x8)
    superset with Hindu Pushups (3x10)

  • TRISET: Dumbbell Arnold Press (3x10)
    superset with Dumbbell Lateral Raises (3x10)
    superset with Dumbbell Rear Delt Fly (3x10)

  • Kettlebell Alternating Rotation Floor-to-Press (3x10)
    superset with Dumbbell Shrugs (3x15)

  • Incline Spider Curls (2x10)
    superset with Skullcrushers (2x10)

  • Alternating Dumbbell Hammer Curls (2x10 each arm)
    superset with Dumbbell Overhead Tricep Extension (2x10)

  • GIANT SET: Weighted Crunches (3x10)
    supserset with Plank (3x30 seconds)
    superset with Med Ball Russian Twists (3x10 each side)
    superset with Plank Hip Dips (3x10 each side)
    superset with Reverse Crunches (3x10)


Tuesday, Jan. 15 - Chest and Back

  • Barbell Bench Press (4x8)
    superset with Decline Pushups (4x10)

  • Kettlebell Deadlift to Bent-Over Row (4x10)

  • Incline Dumbbell Bench Press (3x12)
    superset with Wide-Grip Lat Pulldown (3x12)

  • Dumbbell Pullovers (3x10)

  • TRISET: High-to-Low Cable Flys (3x12)
    superset with Inverted Rows (3x12)
    superset with Burpees (3x10)

  • Close-Grip Lat Pulldowns (3x10)
    superset with Dips (3x10)


Monday, Jan. 14 - Legs

  • Barbell Squats (4x8)

  • Barbell Sumo Squats (3x10-12)
    superset with Kettlebell Swings (3x15)

  • Dumbbell Goblet Squats (3x10)
    superset with Box Jumps (3x10)

  • Dumbbell Bulgarian Split Squats (3x10 each leg)
    superset with Ice Skaters (3x15 each leg)

  • Seated Calf Raises (3x8-10)


Week of Jan. 6 - Jan. 12

Saturday, Jan. 12 - Total-Body stability circuit

Perform today’s workout for 3-5 rounds as a circuit.
This means perform each exercise one right after the other with no rest
until all 5 moves are done. Rest of 60-90 seconds in between rounds.
Go lighter on the weight, as there’s a lot of movement here.


Friday, Jan. 11 - Chest and Back

  • Barbell Bench Press (3x10; lower for 3 sec., push for 1 sec.)
    superset with Dips (3x10)

  • Bent-Over Barbell Row (3x10)
    superset with Pullups (3xAs Many Reps As Possible)

  • Dumbbell Incline Press (3x12)
    superset with Cable Seated Row (3x12)

  • TRISET: Dumbbell Incline Chest Fly (3x12)
    superset with Dumbbell Shrugs (3x12)
    superset with Mountain Climbers (3x30 seconds)

  • TRISET: Dumbbell Flat Bench Hex Press (3x12)
    superset with Cable Straight-Arm Pushdowns (3x12)
    superset with Jogging in Place (3x30 seconds)


Thursday, Jan. 10 - Legs

  • Barbell Back Squat (4x8)

  • Barbell Front Squat (3x10)
    superset with Box Jumps (3x12)

  • Alternating Dumbbell Stepups at Exaggerated Height (3x10 each leg)
    superset with Jump Lunges (3x12 each leg)

  • Hip Thrusts (4x15)
    superset with In-Out Jump Squats (4x15)

  • Standing Calf Raises (4x15)


Wednesday, Jan. 9 - Shoulders, Arms, and Core

  • Barbell Overhead Press (3x10)
    superset with Single-Arm Overhead Kettlebell Carry (3x20 paces each arm)

  • TRISET: Plate Front Raise (3x10)
    superset with Single-Arm Leaning Cable Lateral Raise (3x10 each arm)
    superset with Cable Reverse Fly (3x10)

  • Single-Arm Kettlebell Clean and Press (3x10 each arm)

  • Barbell/EZ Bar Curls (3x10)
    superset with Bent-Over Dumbbell Tricep Extension (3x10 each arm)

  • Alternating Dumbbell Overhand Grip Curls (3x10 each arm)
    superset with Dumbbell Overhead Tricep Extension (3x10)

  • GIANT SET: Reverse Crunch (3x10)
    superset with Plank (30 seconds)
    superset with Spiderman Pushups (3x8-10 each side)
    superset with Dynamic Planks 4th exercise in this video (3x10 each side)


Tuesday, Jan. 8 - Chest and Back

  • Dumbbell Bench Press (3x15)
    superset with Decline Pushups (3x10)

  • Conventional Barbell Deadlift (3x12)
    superset with Pullups (3x10)

  • Incline Dumbbell Bench Press (3x12)
    superset with Lat Pulldowns (3x12)

  • TRISET: Flat Bench Dumbbell Chest Flys (3x10)
    superset with Standing Bent-Over Dumbbell Rows (3x12)
    superset with Mountain Climbers (30 seconds)

  • TRISET: Single-Arm Dumbbell Bench Press (3x12)
    superset with Standing Dumbbell Reverse Flys (3x10)
    superset with Jogging in Place (30 seconds)


Monday, Jan. 7 - Legs

  • Barbell Pause Squats (4x8 with 3-second pause at the bottom)

  • Dumbbell Side Stepup (3x10 each leg)
    superset with Side-to-Side Box Shuffles (30 seconds)

  • Dumbbell Stiff-Legged Deadlifts (3x10 with 3-second lowering)
    superset with Reverse Lunge to Jump (3x10 each leg)

  • Seated Leg Extensions (3x20)
    superset with Seated or Lying Leg Curls (3x20)

  • Seated Calf Raises (3x20)


Week of Dec. 30 - Jan. 5

Saturday, Jan. 5 - Shoulders, Arm, and Core

  • Dumbbell Seated Bench Press (3x10)
    superset with Dumbbell Upper Cuts (3x15 each side)

  • TRISET: Dumbbell Alternating Front Raise (3x10 each arm)
    superset with Dumbbell Lateral Raises (3x10)
    superset with Incline Bench Dumbbell Y Raises (3x10)

  • Dumbbell Upright Row (3x10)
    superset with Rope Face Pulls (3x10)

  • Dumbbell Preacher Curls (3x10 each arm)
    superset with One-Arm Dumbbell Overhead Tricep Extensions (3x10 each arm)

  • Cable Curls (3x10)
    superset with Cable Reverse-Grip Tricep Extension (3x10)

  • GIANT SET: Exercise Ball Crunches (3x15)
    superset with Alternating One-Leg Plank (3x10 each leg)
    superset with Cable or Resistance Band Rotations (3x10 each side)
    superset with Dead Bugs (3x10 each side)


Friday, Jan. 4 - Chest and Back

  • Barbell Bench Press (3x12,10,8)
    superset with Bodyweight Dips (3x10)

  • Conventional Deadlifts (3x12,10,8)
    superset with Inverted Rows (3x10)

  • Dumbbell Incline Bench Press (3x12)
    superset with Dumbbell Bent-Over Single-Arm Row (3x12 each arm)

  • TRISET: Cable Low-to-High Chest Fly (3x12)
    superset with Cable Rows (3x12)
    superset with High-Knee Run (30 seconds)

  • TRISET: Dumbbell Alternating Bench Press (3x10 each arm)
    superset with Cable Seated Row (3x10)
    superset with Med Ball Slams (30 seconds)


Thursday, Jan. 3 - Legs

  • Barbell Back Squat (4x8)

  • Wide-Stance Box Squat (3x10)
    superset with Jump Squats bodyweight or with dumbbells (3x10)

  • Kettlebell Single-Leg Deadlifts (3x10 each leg)
    superset with Tuck Jumps (3x15)

  • Dumbbell Single-Leg Hip Thrusts (3x10 each leg)
    superset with Single-Leg Plyometric Split Squats (3x10 each leg)

  • Seated Calf Raises (3x15)

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.