Garage Gym

DOWNLOADS/VIEWS: 10/2012

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Each days workout can be fully executed using only the equipment in my garage. I will use a form of Reverse Pyramid Training and attempt to keep every workout no longer than 60 minutes.

Day 1
Day 2
Day 3
Day 4
Day 5

Chest 5 exercises, 55 mins

Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Fly	4x12 reps	rest: 90s
	3x8 reps	rest: 60s
Weighted Tricep Dip	5x20 reps	rest: 60s
Push-Up	4x15 reps	rest: 60s

Back and Abs 9 exercises, 1 hr 7 mins

Barbell Deadlift	5x5 reps	rest: 120s
Barbell Bent-Over Row	5x5 reps	rest: 90s
Barbell Pullover	3x12 reps	rest: 60s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Weighted Pull-Up	4x0 reps	rest: 60s
Oblique Crunch	4x15 reps	rest: 0s
Stability Ball Crunch	4x15 reps	rest: 0s
Weighted Side Bend	4x12 reps	rest: 0s
Plank	4x8 reps	rest: 45s

Shoulders 10 exercises, 1 hr 28 mins

Barbell Military Press	5x5 reps	rest: 120s
Dumbbell Seated Arnold Press	4x8 reps	rest: 90s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	2x30 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
Barbell Front Raise	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	5x6 reps	rest: 60s
Handstand Push-Up	4x7 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Arms 7 exercises, 55 mins

Barbell Curl	5x5 reps	rest: 0s
Barbell Overhead Tricep Extension	5x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
Dumbbell Concentration Curl	2x20 reps	rest: 60s

Legs 5 exercises, 51 mins

Barbell Squat	5x5 reps	rest: 120s
Barbell Good Morning	4x12 reps	rest: 90s
Barbell Lunge	3x10 reps	rest: 90s
Single-Leg Squat	3x10 reps	rest: 60s
Box Jump Multiple Response	3x15 reps	rest: 60s