Monroe Video Demonstrations

Check out some of our Tutorials for Monroe movements below. And as a reminder, the Monroe is a strength-based workout (versus Double Trouble, which is a fat-burning workout). Use this routine as a way to compliment DT and for a change of pace but remember to use enough weight to challenge you! The weight should cause you to struggle as you approach the end of the recommended rep ranges; once you can surpass the rep ranges, it's time to increase the weight for that movement!

Perform the movements as super-sets. You will complete each pairing back-to-back without rest. You will rest after each pairing is complete and then repeat for the designated of sets. For example: A/B, Rest, A/B, Rest, A/B, Rest, C/D, Rest, C/D, Rest...and so on.

Super-set Pairing 1:

• Dumbbell Jump Squat 3x6-8
• Dumbbell Deadlift 3x10-12
• Rest 60sec

Super-set Pairing 2:

• Slight Decline DB Bench Press 3x8-10
• Bent-Over DB Rows 3x10-12
• Rest 60sec

Super-set Pairing 3:

• Incline DB Bench Press 3x10-12
• Seated DB Rear Flys 3x12-15
• Rest 60sec

Super-set Pairing 4:

• Standing DB Shoulder Press 3x8-10
• Standing DB Shrugs 3x15-20
• Rest 60sec

Super-set Pairing 5:

• Standing DB Bicep Curl 3x6-12
• Lying DB Skull Crushers 3x10-15
• Rest 60sec

Core Finisher:

• RKC Plank 3x45sec (or failure)

Yours in Health & Friendship,

- The Fit Father Project 
Customer Success Team

*DISCLAIMER: This information is not intended nor implied to be a substitute for professional medical advice. This FAQ content is for informational purposes only. See our full terms and disclaimer here. Always talk with your healthcare provider about any questions you may have.