The World's Tastiest Sandwich

The Dad Fitness experiments continue today in the gym as well as in the kitchen.

I have one more weight training workout to go on Friday, then its a 2 week break for vacation.

This is what I did in the gym this morning.

Warmup, 10 mins

I use a light empty bar for these warmup movements.

Deadlifts, 12 reps
Squats, 12 reps
Side Rotations, 10 reps
Shoulder Press, 10 reps
Bent Over Rows, 10 reps
Barbell Curls, 10 reps

Dynamic Warmup

Arm Circles, 10 reps
Pushups, 10 reps
Walking Lunges, 10 reps

Workout

Cable Rope Pulldowns from floor, 2 sets of 8 reps
Renegade Dumbbell Rows, 2 sets of 8 reps
Bulgarian Split Squats, 2 sets of 6 reps
Ez Bar Bicep Curls, 2 sets of 6 reps
One Arm Cable Curls, 2 sets of 8 reps
Incline Hammer Curls, 2 sets of 10 reps
Decline Crunches with medicine ball throw againts wall at the top, 2 sets of 12 reps

Cooldown- Static stretching of chest, lats, shoulders, legs, hip flexors

The World's Tastiest Sandwich

For my post-workout meal I created the BEST sandwich I have ever had!

Keep this for a post-workout meal as it's higher carbs.

If your goal is FAT LOSS have one serving which is one slice.

If your goal is BUILDING MUSCLE have 2 servings or two slices.

• Cut off 2 slices of Fresh Multigrain Bread from local Bakery
• Drizzle with olive oil
• Handful of spinach
• 2 slices of Deli Turkey Breast per slice of bread
• Half a red bell pepper sliced
• Sundried Tomatoes
• Sprinkle of cheese
• Sprinkle of oregano

Place on baking sheet and broil until cheese is browned 5-10 mins



Sean Barker, CPT

Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at www.dadfitness.com