# Beast Dad Ever

## Chest & Biceps

### Warm-up @ Mobility

- 3 × 1-30s Hang (Arch)
- 1 × 1 Shoulder Warm-up - Resistance Band
- 3 × 1-10 Parallel Bar Support Hold

### Strength

- 5 × 5-0 Dip (Chest Version)

### Hypertrophy

- 5 × 8 Bench Press (Incline) - Dumbbell
- 5 × 1 Chest Fly
- 5 × 1 Bicep Curl (Preacher, Single-Arm) - Dumbbell
- 5 × 1 Bicep Curl - EZ Curl Bar
- **HIIT Superset · 3 rounds**
  - 1 Plyometric Push-Up
  - 1 Decline Crunch


## Lower back & Legs

### Warm-up & Mobility

- 1 × 1 Cat-Cow
- 1 × 1 World's Greatest Stretch
- 1 × 1 Wall Sit
- 1 × 1 Cossack Squat

### Strength

- 1 × 1 Full Zercher

### Hypertrophy

- 1 × 1 Split Squat (Bulgarian)
- 1 × 1 Leg Extension - Machine
- 1 × 1 Lying Leg Curl - Machine
- 1 × 0 Calf Raise
- 1 × 0 Burpee


## Back & Rear delts

### Warm-up & Mobility

- 1 × 1 Dead Hang
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 1 Thoracic Rotation

### Strength

- 1 × 1 Chin-Up

### Hypertrophy

- 1 × 1 Face Pull - Cable
- 1 × 1 Row (Single-Arm) - Dumbbell
- 1 × 1 Lat Pulldown (Wide-Grip) - Cable
- 1 × 0 Row (Bent-Over) - Barbell
- **HIIT Superset · 3 rounds**
  - 0 Row (Single-Arm) - Rings
  - 0 Leg Raise


## Shoulders & Triceps

### Warm-Up & Mobility

- 1 × 1 Dead Hang
- 1 × 1 Shoulder Warm-up - Resistance Band
- 1 × 1 Bottoms-Up Hold - Kettlebell

### Strength

- 1 × 1 Overhead Press (Landmine) - Barbell

### Hypertrophy

- 1 × 1 Lateral Raise - Dumbbell
- 1 × 1 Shrug (Behind The Back) - Barbell
- 1 × 1 Triceps Pushdown - Cable
- 1 × 1 Triceps Extension (Standing, Overhead) - Dumbbell
- **HIIT Superset · 3 rounds**
  - 0 Push-Up (Diamond)
  - 0 Wave - Battling Rope