Garage WS! (Not Strength Based)

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7 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

10-12 Reps Per Workout,High Intensity,DO NOT EGO LIFT! If looking for Numbers>Results Probably would not recommend ALL THOUGH will get stronger over time while on the program. Recommend for a minimum 4 weeks,Maximum 16

Chest/Triceps 5 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s

Back/Biceps 5 exercises, 0 min

Barbell Deadlift	3x10 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s

Legs/Shoulders 7 exercises, 0 min

Barbell Squat	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Hamstring Curl	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s

Chest/Triceps (B) 5 exercises, 0 min

Barbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s

Back/Biceps (B) 5 exercises, 0 min

Barbell Deadlift	3x10 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s

New Workout 0 exercises, 0 min

Legs/Shoulders (B) 6 exercises, 0 min

Barbell Squat	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Weight Plate Front Raise	3x12 reps	rest: 60s