Diesel Dad - Day 4, Week 1 - Phase 1
With three days under your belt it is now time for the fourth workout of the week. Brace yourself, it is the hardest. No, you will not sweat profusely. You may not even believe it was that hard, this is until the next morning (or if you did it early in the day then later that day).
This workout will take 90 minutes and will be devoted to weight training. Every body part will be worked in a rotation. The pattern will be a set of legs, a set of chest, a set of shoulders, a set of legs, a set of back, a set of triceps, a set of biceps. This pattern will continue for 9 rounds. You will complete 18 sets of legs and 9 sets of every other body part. Try and complete each round in 10 minutes. The latter rounds will go faster as your legs component will be finished half way through and the later rounds exercise will not be as demanding.
The first month you will do 10 reps of each set … except for flat bench press which will entail more reps. After each four week cycle you will increase your reps for each set by one rep. By the sixth four week cycle you will be doing 15 reps for each set. By the eleventh four week cycle you will be doing sets of 20 for each set and you will be capped out at 20 reps (and this workout will be close to 120 minutes long).
Because you will be gradually increasing, find weights that are challenging but not overbearing. As you complete your tenth rep say to yourself “Can I realistically see myself doing 20 reps of this weight in 10 months?” If not, then go down a bit in weight. You don’t want to put your psyche in a position where you will dread coming to the gym each day. Half the battle and most of the reason for the success of this Diesel Dad program is consistency.
For bench press, you will do three sets and they should be similar to the first three sets of the workout of Day 1. Your first set will be 20 reps (not 10), second set 15 reps and third set 10 reps.
Depending on how your gym is set up you may not have the same equipment to do every exercise or the gym may be crowded and you don’t want to slow down so you may have to call an audible and do another movement. That is okay, especially in the latter half of the workout (sets 6-9), but try and do all of the core movements (sets 1-5).
Here is the rotation:
Round One
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds is a good starting weight. 10 reps.
• Chest:– flat bench press. 20 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses behind neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: Straight-bar curls from stand-up position. 50-70 pounds is good. 10 reps.
Round Two
• Legs: Dumbbell squats – legs shoulder width apart. 30 pounds is a good starting weight. 10 reps. Last set of this exercise.
• Chest:– flat bench press. 15 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses front of neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls wide grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Three
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Chest:– flat bench press. 10reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses Front and Behind neck alternate from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps. Last set of this exercise!
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls close grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Four
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Chest:– Incline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 30-40 pounds is good. 10 reps.
• Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Back: Back Machine Cable Pull-down – front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from stand-up position. 25 pounds is good. 10 reps.
Round Five
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement. This is the last set of legs.
• Chest:– Decline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 35-45 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – back pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 25 pounds is good. 10 reps.
Round Six
• Chest:– Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - 1-arm presses with Dumbbells. 40-50 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – close grip front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps. Go down in weight for the next 2 sets.
Round Seven
• Chest:– Slight Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Upright Rows with a straight bar. 40-50 pounds is good. 10 reps.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope. Good form and 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps.
Round Eight
• Chest:– Flat bench Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Walk around the gym holding 45 pound plates. Walk and hold for as long as you can.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope over your head. Good form and 10 reps.
• Biceps: 1-arm Dumbbell concentration curls from seated position. 20 pounds is good. 10 reps.
Round Nine
• Chest:– Flat bench 20 reps of light weight (135 pounds).
• Shoulders: - Kettle Bell Swings – American – lift over head, 10 reps comfortable weight.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with tight bar. Good form and 10 reps.
• Biceps: Close grip forearm curls with a straight bar. 10 reps. 50 pounds is good.
Well that is the entire first week workout. You should have completed this in four days straight (which will give you three days to recuperate) or if you gave yourself a day or two off in between then you will still have one-two days to recuperate until the second week. I will have more of Week Two of Diesel Dad in my next post.
This workout will take 90 minutes and will be devoted to weight training. Every body part will be worked in a rotation. The pattern will be a set of legs, a set of chest, a set of shoulders, a set of legs, a set of back, a set of triceps, a set of biceps. This pattern will continue for 9 rounds. You will complete 18 sets of legs and 9 sets of every other body part. Try and complete each round in 10 minutes. The latter rounds will go faster as your legs component will be finished half way through and the later rounds exercise will not be as demanding.
The first month you will do 10 reps of each set … except for flat bench press which will entail more reps. After each four week cycle you will increase your reps for each set by one rep. By the sixth four week cycle you will be doing 15 reps for each set. By the eleventh four week cycle you will be doing sets of 20 for each set and you will be capped out at 20 reps (and this workout will be close to 120 minutes long).
Because you will be gradually increasing, find weights that are challenging but not overbearing. As you complete your tenth rep say to yourself “Can I realistically see myself doing 20 reps of this weight in 10 months?” If not, then go down a bit in weight. You don’t want to put your psyche in a position where you will dread coming to the gym each day. Half the battle and most of the reason for the success of this Diesel Dad program is consistency.
For bench press, you will do three sets and they should be similar to the first three sets of the workout of Day 1. Your first set will be 20 reps (not 10), second set 15 reps and third set 10 reps.
Depending on how your gym is set up you may not have the same equipment to do every exercise or the gym may be crowded and you don’t want to slow down so you may have to call an audible and do another movement. That is okay, especially in the latter half of the workout (sets 6-9), but try and do all of the core movements (sets 1-5).
Here is the rotation:
Round One
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds is a good starting weight. 10 reps.
• Chest:– flat bench press. 20 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses behind neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Dumbbell squats –legs shoulder width apart. 30 pounds for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: Straight-bar curls from stand-up position. 50-70 pounds is good. 10 reps.
Round Two
• Legs: Dumbbell squats – legs shoulder width apart. 30 pounds is a good starting weight. 10 reps. Last set of this exercise.
• Chest:– flat bench press. 15 reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses front of neck from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls wide grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Three
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps.
• Chest:– flat bench press. 10reps of (advanced-moderate-beginner) weight from Day 1 workout.
• Shoulders: - Straight Bar presses Front and Behind neck alternate from stand-up position. 60-80 pounds is good. 10 reps.
• Legs: Hack squats – legs shoulder width apart. Two 45 pound plates for 10 reps. Last set of this exercise!
• Back: T Bar rows, wide grip. One to Two 45 pound plates for 10 reps.
• Triceps: Straight bar tricep extensions from stand-up position. 60-80 pounds is good. 10 reps.
• Biceps: E-Z-bar curls close grip from stand-up position. 50-70 pounds is good. 10 reps.
Round Four
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Chest:– Incline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 30-40 pounds is good. 10 reps.
• Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement.
• Back: Back Machine Cable Pull-down – front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from stand-up position. 25 pounds is good. 10 reps.
Round Five
• Legs: Leg Presses and calf raisers – legs shoulder width apart. Two 45 pound plates on each side for 10 reps of each movement. This is the last set of legs.
• Chest:– Decline bench press. 10 reps of comfortable weight. Touch chest and do not cheat.
• Shoulders: - 1-arm presses with Dumbbells. 35-45 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – back pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 25 pounds is good. 10 reps.
Round Six
• Chest:– Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - 1-arm presses with Dumbbells. 40-50 pounds is good. 10 reps.
• Back: Back Machine Cable Pull-down – close grip front pull downs. 90-100 pounds for 10 reps.
• Triceps: Behind neck Dumbbell Extensions. 40-60 pounds is good. 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps. Go down in weight for the next 2 sets.
Round Seven
• Chest:– Slight Incline Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Upright Rows with a straight bar. 40-50 pounds is good. 10 reps.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope. Good form and 10 reps.
• Biceps: 1-arm Dumbbell curls from seated position. 20 pounds is good. 10 reps.
Round Eight
• Chest:– Flat bench Flies. 10 reps of comfortable weight. Wide stretch, do not cheat. 30-40 pounds is good.
• Shoulders: - Walk around the gym holding 45 pound plates. Walk and hold for as long as you can.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with Rope over your head. Good form and 10 reps.
• Biceps: 1-arm Dumbbell concentration curls from seated position. 20 pounds is good. 10 reps.
Round Nine
• Chest:– Flat bench 20 reps of light weight (135 pounds).
• Shoulders: - Kettle Bell Swings – American – lift over head, 10 reps comfortable weight.
• Back: Cable Rows. 80-90 pounds for 10 reps.
• Triceps: Tricep Cable Pulldowns with tight bar. Good form and 10 reps.
• Biceps: Close grip forearm curls with a straight bar. 10 reps. 50 pounds is good.
Well that is the entire first week workout. You should have completed this in four days straight (which will give you three days to recuperate) or if you gave yourself a day or two off in between then you will still have one-two days to recuperate until the second week. I will have more of Week Two of Diesel Dad in my next post.
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