Dad's upper body strength and stability workout

Stretches: toe touch, trap and delt stretches, adductor stretch, and lat stretch (30 second holds on each)
Warm-up: intervals on treadmill (30 minutes)

Core:

• plank (from floor) 30 seconds
• side plank both sides (upper body elevated on bench) 20 seconds each
• standing cobra x20
• REPEAT

Balance:

• lunge to balance x5 each leg
• Rest 90 seconds
• REPEAT

Chest and Back:

• warm-up shoulders (arm circles forwards and backwards, scaption and adduction with 2.5lbs each hand)

Supersets

• barbell bench press 80lbs x 6 reps
• stability ball single arm bench press 12k (26.4lbs) x 6 reps each side
• Rest 90 seconds
• REPEAT

• cable pull downs 145lbs x 8 reps
• kettlebell rows 12k x 8 reps each side
• Rest 90 seconds
• REPEAT

REPEAT stretches.