DAD BOD

ARM
SHRED
Bigger, more muscular
JUSTIN STEELE

arms in 4 weeks
 DAD BOD ARM SHRED

TABLE OF CONTENTS
Program Overview............................... 02

What You Need to Know.......................04

The 4-Week Plan

Week 1 ................................................... 06
Week 2 ..............................................10
Week 3...................................................14
Week 4 ...................................................18
Exercises............................................... 23

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A
S A DAD, the gym isn’t your sole priority, but that
doesn’t mean you can’t look like it is. And that’s where
this program comes in. It’s an arm-focused four-week
training routine designed expressly to help you add size and
muscle to your biceps and triceps—two muscle groups that
signal to everyone, whether you’re wearing a t-shirt, a hoodie,
or no shirt at all, that you work out. The program is designed
by a man who understands plenty about fatherhood, Andrew
Heffernan, C.S.C.S.

Heffernan, a strength coach, dad, and writer, drew on that

experience and knowledge to assemble this time-efficient,
science-backed arm-blasting workout routine. You’ll hit the
gym hard four times a week for no longer than an hour,
relying on progressive overload (key to building muscle) and
time-saving techniques like supersets.

WHAT YOU’LL FOCUS ON IN THIS PROGRAM

• S upersets & circuits. Time is your biggest hurdle as a dad.
You don’t have complete autonomy over your schedule, so
it’s challenging to carve out an hour and a half or two hours
for the gym. Performing supersets—when you perform two
back-to-back exercises with no rest—allows you to accumulate
more volume in less time. None of these workouts should take
you longer than an hour if you keep your eye on the clock.

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• A wide variety of rep ranges. You can build muscle with a wide
range of reps (anywhere from 5 to 30 reps). However, not
all exercises are best with specific rep ranges. For example,
Romanian deadlifts are more fatiguing to your entire body
than lateral raises, so performing fewer reps for RDLs and
higher reps for lateral raises positions you to get results
from both moves. This ensures you’re also building strength
and overall resilience too: You’ll lift some exercises for
heavy reps and some for heavy weight, conditioning your
body for various situations.

• Your arms. After all, you’re reading an arm-specific workout.

To beef up your arm muscles (shoulder, triceps, and biceps)
while being mindful of your time in the gym, Heffernan has
programmed two arm days and two full-body days. Assuming
you have some experience lifting weights, muscles often
respond better to increased volume. You’ll accumulate 10-12
weekly sets for your shoulders, triceps, and biceps (which
make up your arm) while dialing down the total weekly sets
for your other muscles. Expect to lift bigger weights in the
final week of this program, as your body masters the motions.

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WHAT YOU NEED TO KNOW

How often will I train?
You’ll train four times per week. Two of your workouts will be arm-fo-
cused, and the other two will target your full body with predominantly
compound movements.

What do I do on rest days?

You can perform optional cardio on two rest days, but we encourage you
to recuperate with at least one full day off from strenuous activity. You
should prioritize getting at least seven hours of sleep every night, but use
your rest days to catch up on missed sleep by taking a nap. Stay hydrated
and do something that relaxes you, like walking, meditating, even play-
ing video games.

What equipment will I need?

You’ll need access to an adjustable weight bench, dumbbells, a pullup
bar, a resistance band, kettlebells, a lat pulldown, a preacher curl bench,
a kettlebell, and an airbike. We also suggest a timer so you can monitor
your rest time.

How do I progress my workouts?

The simplest way to progress these workouts is to lift more weight on ev-
ery lift—just five pounds or so—than you did the previous week. Keep the
weight the same if you’re tasked with performing more sets or reps than
the week before. (Increasing volume is a form of progression.)

How do I choose my weights?

Pick a weight for any exercise in this program and do 25 clean reps. Rest
as needed between reps, and note how many sets it takes to complete all
25 reps. If you can do all 25 reps in 1-2 sets, you’re lifting too light. If you
need more than 8 sets to complete all the reps, that weight is too heavy.
You want to choose a weight that requires 3 to 5 sets to do all 25 reps.

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What if I fall short of my reps?

Rest for 5–10 seconds, then pick up the weights again and continue the
set, aiming to hit your rep target. Adjust the weight you use during that
workout the next time.

How do I warm up for each workout?

Do one minute of reverse lunges, followed by a minute of jumping jacks
and a one-minute plank. Have more time? Do two rounds.

Weekly Schedule

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

STRONG ARMS FULL BODY REST BIG ARMS FULL BODY REST REST
EVOLUTION BIG LIFTS AND RECOUP EVOLUTION MUSCLE AND RECOUP AND RECOUP
/ OPTIONAL CIRCUIT / OPTIONAL
EASY CARDIO EASY CARDIO

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WEEK 1: Lay the foundation this week. You're doing all these
workouts for the first time, so work to master the technique, and hit
every rep flawlessly. Yes, you can pump-chase a bit this week. It's a
sign you're doing the moves correctly.
Week 1

MONDAY: Strong Arms Evolution

Week 2

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch
and full contraction on each rep. Alternate sets on exercises with the same number
(i.e., for exercises 1A and 1B, perform a set of banded face pulls, then a set of standing
dumbbell curls, then go back to face pulls and continue alternating sets until you've
completed all the prescribed sets). For every exercise except exercise two, choose a
weight that makes the last two reps challenging. On exercise 2, continue your second
Week 3

set until you can't complete another rep with good form.

Arms and Shoulders Supersets

EXERCISE WORK SET 1 SET 2

Week 4

1A. BANDED FACE PULL BAND/TOTAL REPS BAND/TOTAL REPS

25 reps
SUPERSET 1

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. STANDING 6 reps
DUMBBELL CURL
Exercises

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2. TALL-KNEELING 6 reps
DUMBBELL SHOULDER
PRESS

3A. LYING TRICEPS 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

EXTENSION
SUPERSET 2

CLICK
TAB WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
TO 3B. TALL-KNEELING 15 reps
JUMP DUMBBELL LATERAL
TO
WEEK RAISE

4A. PREACHER CURL 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

SUPERSET 3

15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. TRICEPS KICKBACK

CLICK ANY MOVE TO GET KEEP TRACK OF YOUR PROGESS IN THE CHART
STEP-BY-STEP DIRECTIONS

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 DAD BOD ARM SHRED

TUESDAY: Full Body Big Lifts

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch
Week 1

and full contraction on each rep. Choose a weight that makes the final two reps of each
set challenging, but not impossible.

Upper/Lower Supersets
Week 2

EXERCISE WORK SET 1 SET 2 SET 3

1A. REAR-FOOT- WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

6 reps
ELEVATED SPLIT SQUAT per side
SUPERSET 1
Week 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. BENT-OVER 6 reps
SINGLE-ARM ROW per side

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2A. INCLINE DUMBBELL 6 reps
BENCH PRESS
SUPERSET 2
Week 4

2B. DUMBBELL 6 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

ROMANIAN DEADLIFT

TIME TIME
3. HOLLOW BODY HOLD 20 sec.
Exercises

WEDNESDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy allow—
perform 25–40 minutes on your favorite low-impact cardio machine, working at about 60 percent
of your maximal intensity. Finish with 10–15 minutes of foam-rolling and easy stretching.

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THURSDAY: Big Arms Evolution

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch
Week 1

and full contraction on each rep. For every exercise except exercise 1B (for which you'll
use your bodyweight), choose a weight that makes the last one or two reps challenging,
but not impossible.

Arms and Shoulders Supersets

Week 2

EXERCISE WORK SET 1 SET 2

1A. REAR DELT FLY WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

15 reps
SUPERSET 1
Week 3

TOTAL REPS TOTAL REPS

1B. BODYWEIGHT As many
SKULLCRUSHER reps as
possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
2. CURL AND PRESS 10 reps
Week 4

3A. INCLINE 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

BENCH CURL
SUPERSET 2

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL
Exercises

LATERAL RAISE

4A. OVERHEAD 20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

DUMBBELL TRICEPS
SUPERSET 3

EXTENSION

20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. ALTERNATING
DUMBBELL CURL

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FRIDAY: Full Body Muscle Circuit

Directions: Perform all seven moves back to back, resting only as needed throughout
Week 1

the circuit. Rest three minutes between circuits. For all exercises except 2 and 4, choose
a weight that makes the final two reps difficult but not impossible. On exercises 2 and 4,
perform as many reps as you can without stopping on each set. On the final move, sprint
on an airbike at about an 8/10 effort, and record the total distance you pedaled during the
set. No airbike? A rower or SkiErg will also work (record your total meters in each set).
Week 2

Giant Set

EXERCISE WORK SET 1 SET 2

1. SINGLE-ARM WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

50 steps
FARMER'S CARRY per side
Week 3

TOTAL REPS TOTAL REPS

2. FEET-ELEVATED As many
PUSHUP WITH HANDS reps as
ON DUMBBELLS possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
3. WALKING LUNGE 12 reps
per side
Week 4

4. CHINUP OR As many TOTAL REPS TOTAL REPS

BAND-ASSISTED reps as
CHINUP possible

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

5. KETTLEBELL 25 reps
Exercises

SWING

6. SIDE PLANK 20 sec. TIME TIME

per side

20 sec. DISTANCE DISTANCE

7. AIRBIKE

SATURDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy
allow—perform 25–40 minutes on your favorite low-impact cardio machine, working at
about 60 percent of your maximal intensity. Finish with 10–15 minutes of foam-rolling
and easy stretching.

SUNDAY: Rest and Recoup

Directions: Take this day completely off from formal training. Take a walk outside,
stretch a little, or just veg on the couch. You've earned it.
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 DAD BOD ARM SHRED

WEEK 2: Now you know what to expect, so start pushing a bit harder.
This week, especially on the final set of each exercise, aim to work with a
weight that makes the final 1 to 2 reps of the set feel tough.
Week 1

MONDAY: Strong Arms Evolution

Week 2

Directions: Increase the weight on any exercise in which you completed all the
prescribed sets and reps last week. Do NOT sacrifice good form, however! Keep focusing
on a complete contraction and a full stretch of the working muscles on each rep.

Arms and Shoulders Supersets

Week 3

EXERCISE WORK SET 1 SET 2

1A. BANDED FACE PULL BAND/TOTAL REPS BAND/TOTAL REPS

25 reps
SUPERSET 1
Week 4

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. STANDING 6 reps
DUMBBELL CURL

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2. TALL-KNEELING 6 reps
DUMBBELL SHOULDER
PRESS
Exercises

3A. LYING TRICEPS 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

EXTENSION
SUPERSET 2

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL LATERAL
RAISE

4A. PREACHER CURL 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

SUPERSET 3

15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. TRICEPS KICKBACK

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 DAD BOD ARM SHRED

TUESDAY: Full Body Big Lifts

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch
Week 1

and full contraction on each rep. On your first two sets of every move, stop 1–2 reps shy of
failure. Go to concentric failure (the point where you cannot complete another rep with
good form) on your final set of every move.

Upper/Lower Supersets
Week 2

EXERCISE WORK SET 1 SET 2 SET 3

1A. REAR-FOOT- WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

6 reps
ELEVATED SPLIT SQUAT per side
SUPERSET 1
Week 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. BENT-OVER 6 reps
SINGLE-ARM ROW per side

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2A. INCLINE DUMBBELL 6 reps
BENCH PRESS
SUPERSET 2
Week 4

2B. DUMBBELL 6 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

ROMANIAN DEADLIFT

TIME TIME
3. HOLLOW BODY HOLD 30 sec.
Exercises

WEDNESDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy
allow—perform 25–40 minutes on your favorite low-impact cardio machine, working at
about 60 percent of your maximal intensity. Finish with 10–15 minutes of foam-rolling
and easy stretching.

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THURSDAY: Big Arms Evolution

Directions: Increase the weight on any exercise in which you completed all the prescribed
Week 1

sets and reps last week (on exercise 1B, try to perform an additional rep or two). Do NOT
sacrifice good form, however! Keep focusing on a complete contraction and a full stretch
of the working muscles on each rep.

Arms and Shoulders Supersets

Week 2

EXERCISE WORK SET 1 SET 2

1A. REAR DELT FLY WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

15 reps
SUPERSET 1
Week 3

TOTAL REPS TOTAL REPS

1B. BODYWEIGHT As many
SKULLCRUSHER reps as
possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
2. CURL AND PRESS 10 reps
Week 4

3A. INCLINE 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

BENCH CURL
SUPERSET 2

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL
Exercises

LATERAL RAISE

4A. OVERHEAD 20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

DUMBBELL TRICEPS
SUPERSET 3

EXTENSION

20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. ALTERNATING
DUMBBELL CURL

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 DAD BOD ARM SHRED

FRIDAY: Full Body Muscle Circuit

Directions: Perform all seven moves back to back, resting only as needed throughout
Week 1

the circuit. Rest three minutes between circuits. For all exercises except 2 and 4, choose
a weight that makes the final two reps difficult but not impossible. On exercises 2 and 4,
perform as many reps as you can without stopping on each set. On the final move, sprint
on an airbike at about an 8/10 effort, and record the total distance you pedaled during the
set. No airbike? A rower or SkiErg will also work (record your total meters in each set).
Week 2

Giant Set

EXERCISE WORK SET 1 SET 2 SET 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
1. SINGLE-ARM 50 steps
FARMER'S CARRY per side
Week 3

TOTAL REPS TOTAL REPS TOTAL REPS

2. FEET-ELEVATED As many
PUSHUP WITH HANDS reps as
ON DUMBBELLS possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
3. WALKING LUNGE 12 reps
per side
Week 4

4. CHINUP OR As many TOTAL REPS TOTAL REPS TOTAL REPS

BAND-ASSISTED reps as
CHINUP possible

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

5. KETTLEBELL 25 reps
Exercises

SWING

6. SIDE PLANK 20 sec. TIME TIME TIME

per side

20 sec. DISTANCE DISTANCE DISTANCE

7. AIRBIKE

SATURDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy
allow—perform 25–40 minutes on your favorite low-impact cardio machine, working at
about 60 percent of your maximal intensity. Finish with 10–15 minutes of foam-rolling
and easy stretching.

SUNDAY: Rest and Recoup

Directions: Take this day completely off from formal training. Take a walk outside,
stretch a little, or just veg on the couch. You've earned it.
13 MEN’S HEALTH MVP (continued )
 DAD BOD ARM SHRED

WEEK 3: Keep pushing! Focus less on pump this week and more
on pushing challenging loads in every session.

MONDAY:
Week 1

Strong Arms Evolution

Directions: Stay with the same weight as last week but add a third set on each exercise.
Continue the final set of each move until you can't complete another rep with good form.
Week 2

Arms and Shoulders Supersets

EXERCISE WORK SET 1 SET 2 SET 3

Week 3

BAND/TOTAL REPS BAND/TOTAL REPS BAND/TOTAL REPS

1A. BANDED FACE PULL 25 reps
SUPERSET 1

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. STANDING 6 reps
DUMBBELL CURL
Week 4

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2. TALL-KNEELING 6 reps
DUMBBELL SHOULDER
PRESS

3A. LYING TRICEPS 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
EXTENSION
Exercises

SUPERSET 2

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL LATERAL
RAISE

4A. PREACHER CURL 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
SUPERSET 3

15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. TRICEPS KICKBACK

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 DAD BOD ARM SHRED

TUESDAY: Full Body Big Lifts

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch
Week 1

and full contraction on each rep. On your first three sets of every move, stop 1–2 reps shy
of failure. Go to concentric failure on your final set of every move.

Upper/Lower Supersets
Week 2

EXERCISE WORK SET 1 SET 2 SET 3 SET 4

1A. REAR-FOOT- WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
6 reps
ELEVATED SPLIT SQUAT per side
SUPERSET 1
Week 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. BENT-OVER 6 reps
SINGLE-ARM ROW per side

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2A. INCLINE DUMBBELL 6 reps
BENCH PRESS
SUPERSET 2
Week 4

2B. DUMBBELL 6 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
ROMANIAN DEADLIFT

TIME TIME TIME

3. HOLLOW BODY HOLD 30 sec.
Exercises

WEDNESDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy allow—
perform 25–40 minutes on your favorite low-impact cardio machine, working at about 60 per-
cent of your maximal intensity. Finish with 10–15 minutes of foam-rolling and easy stretching.

15 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

THURSDAY: Big Arms Evolution

Directions: Stay with the same weight as last week but add a third set on each exercise.
Week 1

Go to concentric failure on the final set of each move.

Arms and Shoulders Supersets

EXERCISE WORK SET 1 SET 2 SET 3

Week 2

1A. REAR DELT FLY WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
15 reps
SUPERSET 1

TOTAL REPS TOTAL REPS TOTAL REPS

1B. BODYWEIGHT As many
SKULLCRUSHER reps as
Week 3

possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
2. CURL AND PRESS 10 reps

3A. INCLINE 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

BENCH CURL
SUPERSET 2
Week 4

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL
LATERAL RAISE

4A. OVERHEAD 20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

Exercises

DUMBBELL TRICEPS
SUPERSET 3

EXTENSION

20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. ALTERNATING
DUMBBELL CURL

16 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

FRIDAY: Full Body Muscle Circuit

Directions: Perform all seven moves back to back, resting only as needed throughout
Week 1

the circuit. Rest three minutes between circuits. For all exercises except 2 and 4, choose
a weight that makes the final two reps difficult but not impossible. On exercises 2 and 4,
perform as many reps as you can without stopping on each set. On the final move, sprint
on an airbike at about an 8/10 effort, and record the total distance you pedaled during the
set. No airbike? A rower or SkiErg will also work (record your total meters in each set).
Week 2

Giant Set

EXERCISE WORK SET 1 SET 2 SET 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
1. SINGLE-ARM 50 steps
FARMER'S CARRY per side
Week 3

TOTAL REPS TOTAL REPS TOTAL REPS

2. FEET-ELEVATED As many
PUSHUP WITH HANDS reps as
ON DUMBBELLS possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
3. WALKING LUNGE 12 reps
per side
Week 4

4. CHINUP OR As many TOTAL REPS TOTAL REPS TOTAL REPS

BAND-ASSISTED reps as
CHINUP possible

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

5. KETTLEBELL 25 reps
Exercises

SWING

6. SIDE PLANK 30 sec. TIME TIME TIME

per side

30 sec. DISTANCE DISTANCE DISTANCE

7. AIRBIKE

SATURDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy
allow—perform 25–40 minutes on your favorite low-impact cardio machine, working at
about 60 percent of your maximal intensity. Finish with 10–15 minutes of foam-rolling
and easy stretching.

SUNDAY: Rest and Recoup

Directions: Take this day completely off from formal training. Take a walk outside, stretch
a little, or just veg on the couch. You've earned it.
17 MEN’S HEALTH MVP (continued )
 DAD BOD ARM SHRED

WEEK 4: You'll really push your limits in every workout this

week, which is exactly what your body needs. Work to finish this
program out strong.
Week 1

MONDAY: Strong Arms Evolution

Week 2

Directions: Increase the weight on any exercise for which you completed all the
prescribed reps last week. Continue each set until you can't complete another rep
with good form.

Arms and Shoulders Supersets

Week 3

EXERCISE WORK SET 1 SET 2 SET 3

BAND/TOTAL REPS BAND/TOTAL REPS BAND/TOTAL REPS
1A. BANDED FACE PULL 25 reps
SUPERSET 1
Week 4

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. STANDING 6 reps
DUMBBELL CURL

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2. TALL-KNEELING 6 reps
DUMBBELL SHOULDER
PRESS
Exercises

3A. LYING TRICEPS 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
EXTENSION
SUPERSET 2

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL LATERAL
RAISE

4A. PREACHER CURL 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
SUPERSET 3

15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. TRICEPS KICKBACK

18 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

TUESDAY: Full Body Big Lifts

Directions: Work at a deliberate pace throughout the workout, focusing on a full stretch and
Week 1

full contraction on each rep. On your first two sets of every move, stop 1–2 reps shy of failure.
Go to concentric failure on your final two sets of every move.

Upper/Lower Supersets
Week 2

EXERCISE WORK SET 1 SET 2 SET 3 SET 4

1A. REAR-FOOT- WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
6 reps
ELEVATED SPLIT SQUAT per side
SUPERSET 1
Week 3

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

1B. BENT-OVER 6 reps
SINGLE-ARM ROW per side

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

2A. INCLINE DUMBBELL 6 reps
BENCH PRESS
SUPERSET 2
Week 4

2B. DUMBBELL 6 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
ROMANIAN DEADLIFT

TIME TIME TIME

3. HOLLOW BODY HOLD 45 sec.
Exercises

WEDNESDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy allow—
perform 25–40 minutes on your favorite low-impact cardio machine, working at about 60 per-
cent of your maximal intensity. Finish with 10–15 minutes of foam-rolling and easy stretching.

19 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

THURSDAY: Big Arms Evolution

Directions: Increase the weight on any exercise for which you completed all the prescribed
Week 1

reps last week. Go to concentric failure on each set.

Arms and Shoulders Supersets

EXERCISE WORK SET 1 SET 2 SET 3

Week 2

1A. REAR DELT FLY WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
15 reps
SUPERSET 1

TOTAL REPS TOTAL REPS TOTAL REPS

1B. BODYWEIGHT As many
SKULLCRUSHER reps as
Week 3

possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
2. CURL AND PRESS 10 reps

3A. INCLINE 15 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

BENCH CURL
SUPERSET 2
Week 4

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

3B. TALL-KNEELING 15 reps
DUMBBELL
LATERAL RAISE

4A. OVERHEAD 20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

Exercises

DUMBBELL TRICEPS
SUPERSET 3

EXTENSION

20 reps WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

4B. ALTERNATING
DUMBBELL CURL

20 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

FRIDAY: Full Body Muscle Circuit

Directions: Perform all seven moves back to back, resting only as needed throughout
Week 1

the circuit. Rest three minutes between circuits. For all exercises except 2 and 4, choose
a weight that makes the final two reps difficult but not impossible. On exercises 2 and 4,
perform as many reps as you can without stopping on each set. On the final move, sprint
on an airbike at about an 8/10 effort, and record the total distance you pedaled during the
set. No airbike? A rower or SkiErg will also work (record your total meters in each set).
Week 2

Giant Set

EXERCISE WORK SET 1 SET 2 SET 3 SET 4

1. SINGLE-ARM WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

50 steps
FARMER'S CARRY per side
Week 3

TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS

2. FEET-ELEVATED As many
PUSHUP WITH HANDS reps as
ON DUMBBELLS possible
WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS
3. WALKING LUNGE 12 reps
per side
Week 4

4. CHINUP OR As many TOTAL REPS TOTAL REPS TOTAL REPS TOTAL REPS
BAND-ASSISTED reps as
CHINUP possible

WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS WEIGHT/TOTAL REPS

5. KETTLEBELL 25 reps
Exercises

SWING

6. SIDE PLANK 30 sec. TIME TIME TIME TIME

per side

30 sec. DISTANCE DISTANCE DISTANCE DISTANCE

7. AIRBIKE

SATURDAY: Rest and Recoup /

Optional Easy Cardio
Directions: Take this day completely off from formal training or—if time and energy
allow—perform 25–40 minutes on your favorite low-impact cardio machine, working at
about 60 percent of your maximal intensity. Finish with 10–15 minutes of foam-rolling
and easy stretching.

SUNDAY: Rest and Recoup

Directions: Take this day completely off from formal training. Take a walk outside, stretch
a little, or just veg on the couch. You've earned it.
21 MEN’S HEALTH MVP (continued )
 EXERCISES
JUSTIN STEELE

22 MEN’S HEALTH MVP

 DAD BOD ARM SHRED

EXERCISES
Week 1

Banded Face Pull: Secure a resistance

band to a rack at eye level. Grasp it in both
hands using an overhand shoulder-width
grip, and extend your arms. Keep the band
taut as you bend your elbows and pull it to-
Week 2

ward your forehead; your upper arms should

be parallel to the floor. Reverse. That's 1 rep.

Standing Dumbbell Curl: Grab a pair of

Week 3

dumbbells and let them hang at arm's length

next to your sides. Turn your arms so that
your palms face forward. Without moving
your upper arms, bend your elbows and curl
the dumbbells as close to your shoulders as
you can. Pause, then slowly lower the weights
Week 4

back to the starting position. That’s 1 rep.

Tall-Kneeling Dumbbell Shoulder

Press: Begin on both knees while maintain-
Exercises

ing a tall posture from the knees up. Holding

a dumbbell in each hand, bring them to your
shoulders. Press the weights up, allowing
your shoulder blades to move freely. Press
the weight until your arms are fully extended
overhead and hold them there for one second.
From the top position, allow the weights to
Carve Your Core (lying triceps extension)
Men’s Health April 2010
descend in a controlled manner to the start- illustration by Kagan Mcleod

ing position at your shoulders. That's 1 rep.

Lying Triceps Extension: Grab a pair

of dumbbells and lie faceup on a flat bench.
Hold the dumbbells above your chest with
your elbows slightly bent, palms facing in.
Slowly lower the dumbbells down and slight-
ly back until your upper arms are parallel to
the floor. Pause, then lift the dumbbells back
to the starting position. That's 1 rep.

23 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Tall-Kneeling Dumbbell Lateral

Raise: Hold a pair of dumbbells at arm's
Week 1

length next to your sides. Then kneel on the

floor with a tall posture, toes flexed and press-
ing into the floor. Rotate your arms so that
your palms are facing forward, and bend your
elbows slightly. Keeping your core engaged
Week 2

and ribs down, and without changing the

bend in your elbows, raise your arms straight
out to your sides until they're at shoulder
level. Pause for one second at the top of the
movement, then slowly lower the weights
back to the starting position. That's 1 rep.
Week 3

Preacher Curl: Grab a pair of dumbbells

or an EZ-curl bar with an underhand grip and
sit at a preacher-curl station. Rest your upper
arms on the pad. Slowly curl the weight up
Week 4

until your forearms are just short of perpen-

dicular to the floor. Lower the weight back
down. That’s 1 rep.
Exercises

Triceps Kickback: Stand holding dumb-

bells at your sides. Bending your legs slightly,
hinge at your hips until your torso is almost
parallel to the floor. Pull the dumbbells up
until your elbows are against your sides. This
is the starting position. Extend your forearms
backward until your arms are parallel to the
floor. Hold for a moment. Return to the start-
ing position. That's 1 rep.

Rear-Foot-Elevated Split Squat: Stand

with a dumbbell in each hand and your right
foot on a bench behind you. Keeping your tor-
so upright and your chest up, lower your body
until your left knee is bent 90 degrees and
your left thigh is parallel to the floor. Push
back up. That’s 1 rep.

24 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Bent-Over Single-Arm Row: Stand

Week 1

with a kettlebell in your right hand. Push

your butt back and hinge at the waist, lower-
ing your torso until it’s at a 45-degree angle
with the floor. Position the kettlebell close
to your shin. This is the start. Row the bell
toward your right rib cage, keeping your hips
Week 2

and shoulders square. That’s 1 rep.

Incline Dumbbell Bench Press: Lie

on a bench with the backrest set at a 45-de-
gree incline. Hold a pair of dumbbells above
Week 3

your chest with your arms fully extended.

Lower the dumbbells to chest level, then
press them above your chest to return to the
starting position. That's 1 rep.
Week 4

Dumbbell Romanian Deadlift: Stand

with your feet shoulder-width apart, abs
Exercises

engaged. Hold a pair of dumbbells in front

of your thighs. Hinge forward, pushing your
hips back and lowering your torso. Stop when
your torso is parallel to the floor or your ham-
strings are at full tension. Pause, then return
to start. That’s 1 rep.

Hollow Body Hold: Lie on your back

with your legs straight, knees together, and
your arms extended straight up past your
head. Focus on drawing your belly button in
toward your spine and pressing your lower
back down into the floor. Contract your abs
to lift your shoulders and arms a few inches
off the floor. Keeping your knees together,
lift your legs a few inches off the floor. Hold
for the prescribed amount of time, then low-
er shoulders and legs. That’s 1 rep.

25 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Rear Delt Fly: Stand with your feet shoul-

Week 1

der-width apart, a dumbbell in each hand.

Hinge at the hips, allowing your arms to
hang in front of you. Raise your arms out to
your sides up to shoulder level. Pause for one
second, then return to the starting position.
That’s 1 rep.
Week 2

Bodyweight Skullcrusher: Assume a

pushup position with your hands on an ele-
Week 3

vated surface lower than knee height. Main-

tain a strong plank position and lower your
body until your elbows are fully flexed. Now
extend your arms until you’re back in the
starting position. That’s 1 rep.
Week 4

Curl and Press: Stand holding dumbbells

Exercises

at your sides, palms facing each other. Curl

the dumbbells to your chest. From there,
rotate your palms to face each other, and press
the weights overhead. Lower with control
back to the starting position. That's 1 rep.

Incline Bench Curl: Lie on a bench set

at 45 degrees, holding a pair of dumbbells
at arm’s length toward the floor, palms
forward. Curl the weights as close to your
shoulders as you can. Pause, then lower the
weights. That’s 1 rep.

26 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Overhead Dumbbell Triceps

Extension: Stand or sit with a tall posture,
Week 1

feet shoulder-width apart, holding a dumb-

bell in each hand. Press the dumbbells direct-
ly overhead until your arms are fully extend-
ed; maintain the starting posture with your
torso. Allow your elbows to bend with the
Week 2

weights slowly descending in a semicurcular

pattern. Once the weight has reached your
biceps, use your triceps to extend your arms
back to the overhead position. That's 1 rep.
Week 3

Alternating Dumbbell Curl: Stand

holding medium-weight dumbbells, palms
facing up, knees slightly bent. Curl the right
dumbbell up and toward your right shoulder.
Pause, then lower the dumbbell. Repeat on
the other side. That’s 1 rep.
Week 4
Exercises

Single-Arm Farmer's Carry: Stand

with a heavy dumbbell in one hand, letting
it hang naturally at your side. Keeping your
abs tight and shoulder blades squeezed,
walk forward while holding the dumbbell
for the prescribed time.

Feet-Elevated Pushup, Hands on

Dumbbells: Get in a pushup position,
hands on dumbbells and feet on a box or
a bench. Bend your arms and lower your
chest so it almost touches the floor; push
back up. That's 1 rep.

27 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Walking Lunge: Stand tall, brace your

Week 1

core, and step forward with your left leg, low-

ering your body into a lunge. (Your right knee
should almost touch the floor.) That’s 1 rep.
Alternate legs so you’re “walking.”
Week 2

Chinup: Grab a chinup bar using a shoul-

Week 3

der-width underhand grip and hang at arm’s

length. Squeeze your shoulder blades togeth-
er as you pull your chest to the bar. Pause,
then slowly lower to start. That’s 1 rep.
Week 4

Alternate Move:
Exercises

Band-Assisted Chinup: Struggling

with full-form chinups? Use a light
resistance band, looped around the bar
and your right foot, instead. Continue to use
an underhand chinup grip as you do these.

Kettlebell Swing: Set a kettlebell on the

floor, spread your feet just beyond shoulder
width, and grab the handle with both hands.
Swing it back between your legs, then up
to chest level, then back between your legs.
That’s 1 rep.

28 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

EXERCISES (CONT)

Side Plank: Lie on your left side and

Week 1

prop your upper body up on your left

forearm. Raise your hips until your body
forms a straight line from ankles to
shoulders. Now brace your abs and hold
for prescribed amount of time. Repeat on
the other side.
Week 2

Airbike: Pedal as fast as you can for the

prescribed amount of time.
Week 3
Week 4
Exercises

29 MEN’S HEALTH MVP (continued )

 DAD BOD ARM SHRED

What do I do when I finish this program?

You have a host of training options after you’ve completed

this program. You can take a week off and run through it
one more time, pushing for bigger numbers and more results.

Or you can take on another program from our

Men’s Health MVP library. Two programs you'll love:
Try our Shred Your Dad Bod program, or our
6-Pack Fast Track program.

+ISM: 23 (BANDED FACE PULL); KAGAN MACLEOD: 23 (LYING TRICEPS EXTENSION); KYLE HILTON: 23 (TALL-KNEELING DUMBBELL SHOULDER PRESS), 24 (TALL-KNEELING DUMBBELL LATERAL RAISE,
PREACHER CURL, TRICEPS KICKBACK, REAR-FOOT-ELEVATED SPLIT SQUAT), 25 (BENT-OVER SINGLE-ARM ROW, HOLLOW BODY HOLD, DUMBBELL ROMANIAN DEADLIFT), 26 (REAR DELT FLY, BODYWEIGHT
SKULLCRUSHER, CURL AND PRESS, INCLINE BENCH CURL), 27 (OVERHEAD DUMBBELL TRICEPS EXTENSION, FEET-ELEVATED PUSHUP, HANDS ON DUMBBELLS), 28 (ALTERNATE MOVE: BAND-ASSISTED CHI-
NUP), 29 (AIRBIKE); MATIUS GRIECK: 25 (INCLINE DUMBBELL BENCH PRESS), 28 (KETTLEBELL SWING, CHINUP); MATIUS GRIECK AND +ISM: 23 (STANDING DUMBBELL CURL), 27 (ALTERNATING DUMBBELL
CURL), 29 (SIDE PLANK); PETER SUCHESKI: 27 (SINGLE-ARM FARMER'S CARRY); RAFAEL ALVAREZ: 28 (WALKING LUNGE)

30 MEN’S HEALTH MVP