Barbells and Beer Can Chicken

Saturday I started back to the gym with my new workout routine after taking a week off to give my body a break...from the gym anyway...as I was hard at work renovating our bedroom.

It felt good to get the body moving again so I trained on Sunday morning as well.

This Dad Fitness workout program is focused mostly on building muscle and involves 4 different workouts a week instead of 3.

But I will still only workout 3 days a week and resume the 4th day the next week.

Each week I will change the first exercise to something similar, regular squats to front squats for example.

After 4 weeks I will rotate back to the exercise from week 1.

Day 1, 3 sets, 5-10 reps

Barbell Squats
Split Squats
Stability Ball Leg Curl
Front Planks

Day 2, 3 sets, 5-12 reps

BB Bench Press
DB Bench Press
Dip
Ez Bar Tricep Ext.
DB External Rotation

Day 3, 3 sets, 5-10 reps

BB Deadlift
Good Morning
Back Ext.
Side Plank

Day 4, 3 sets, 5-12 reps

BB Push Press
V Bar Chinups
Upright Rows
Incline Hammer Curl
Side Lying DB Raise

To refuel after my weekend workouts I took advantage of a beautiful sunny day and made Beer Can Chickens on the BBQ.

The Ultimate Beer Can Chicken

1 or 2 Fresh roasting chickens
1 tsp of olive oil
Seasonings and spices of your choice,
I like sea salt, freshly ground pepper, garlic powder, oregano, paprika and parsley
1 can of beer for each chicken


Preheat gas grill to 350 degrees. Remove giblets from chicken cavity. Rinse chicken inside and out and pat dry. Rub surface of chicken with oil. Rub cavity with 1 tablespoon seasoning. Sprinkle remaining seasoning evenly over surface of chicken.


Drink half a can of the beer . Hold chicken upright (legs pointing down) and insert opened beer can into cavity. Stand chicken in upright position in center of grill. Position legs to best support chicken; (similar to a tripod). Close lid

Grill chicken over INDIRECT heat for one hour and 15 minutes, leave lid closed to keep heat in

When done, let chicken cool for 10-15 minutes and remove can from chicken before serving.


For sweet potatoes fries, clean and wash potatoes.

Slice up in the shape of fries and toss in bowl with olive oil and spices such as salt, pepper, chili powder, garlic powder and parsley

Place on baking sheet and place in preheated oven at 425F for 30 minutes.

Another weekend of food and fitness livin' the Dad Fitness Lifestyle...

Sean Barker, CPT

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