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father son split
General
Beginner
Machine strength
Plan Details
The father son split routine by JRyanReynolds is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest and back
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Row
5 Sets x 5 Reps
Machine Lat Pulldown
8 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Smith Machine Shrug
8 Sets x 8 Reps
Day 2
legs and abs
7 exercises
Barbell Bench Squat
5 Sets x 5 Reps
Machine Leg Press
8 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
shoulders and arms
7 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Hammer Shoulder Press
8 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
6 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
