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Father Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Father Plan routine by matthew.polgar is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Training with dad!
Routine detail
Day 1
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Day 2
Legs/Back
Est. 0 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
