Workout of the Day

Lead the Way. Fight the Fire. Conquer the Day.

Welcome to your daily battle plan. The WarDad Workout of the Day is more than just reps and sweat — it’s a call to rise, push past excuses, and forge strength through 

WOTD – THE IRON GRIP (Arms)

Theme: Control. Density. Endurance.
Goal: Build stronger biceps, triceps, and grip strength through volume and discipline.
Equipment: Pull-Up Bar + Dumbbells

Warm-Up

Pull-Ups to Max Reps × 3 Sets

Rest 90 – 120 seconds between sets.

Wake the back. Prime the arms. Prepare for battle.

Main Sets – Supersets (3 Rounds)

Superset 1

• 12 Dumbbell Bicep Curls
• 12 Dumbbell Overhead Tricep Extensions

Superset 2

• 12 Hammer Curls
• 12 Dumbbell Tricep Kickbacks

Superset 3

• 10 Alternating Cross-Body Curls
• 12 Diamond Push-Ups

Superset 4

• 12 Concentration Curls
• 12 Close-Grip Push-Ups

Minimal rest. Maximum control.

Finisher – Iron Core (ABS)

3 Rounds until fail

• Crunches
• Russian twists
• Leg Raises
• Plank Hold

Strong arms require a strong center.

Conquer Challenge

100 Curls

Any variation.

• Standard Curls
• Hammer Curls
• Cross-Body Curls
• Concentration Curls

No ego.
No shortcuts.
Just discipline.