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Garage Gym Upper/LowerX2
Information
Frequency :
7 days / week
Day Type :
Numerical
Type :
Bulking
Difficulty :
Intermediate
Tags :
Description
Day 2
Deadlifts & Arms
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Barbell Stiff-Leg Deadlift
240 sec
6-8,10-12
4
Triceps
Cable Tricep Pushdown (Rope)
0 sec
6-8,10-12
4
Biceps
Cable Bicep Curl
0 sec
6-8,10-12
4
Shoulders
Dumbbell Lateral Raise
120 sec
8-12
4
Day 4
Day 6
Deadlifts & Arms
Day 1
Upper 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
0 sec
6-8,10-12
4
Back
Wide Grip Lat Pulldown
180 sec
6-8,10-12
4
Chest
Cable Cross-Over
0 sec
10-12
4
Back
Cable Seated Row
180 sec
6-8,10-12
4
Shoulders
Dumbbell Lateral Raise
0 sec
8-12
2
Triceps
Cable Rope Triceps Pushdown
0 sec
6-8,10-12
2
Biceps
Cable Biceps Curl
90 sec
6-8,10-12
2
Abs
Parallel Bar Leg Raise
60 sec
10-15
4
Day 3
Lower 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Seated Leg Curl
120 sec
10-12
3
Upper Legs
Barbell Squat
0 sec
6-8,10-12
4
Lower Legs
Calf Press On Leg Press
180 sec
6-8,10-12
4
Upper Legs
Machine Hip Adduction
0 sec
6-8,10-12
3
Upper Legs
Leg Extensions
120 sec
10-12
3
Day 5
Upper 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Cable Incline Press
0 sec
6-8,10-12
4
Back
Chin-Up
180 sec
6-8
4
Chest
Cable Cross-Over
0 sec
6-8,10-12
4
Back
T Bar Row
180 sec
6-8,10-12
4
Back
Cable Shoulder Extension
90 sec
10-12
2
Abs
Cable Kneeling Crunch
60 sec
15
4
Day 7
Lower 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Leg Press
0 sec
6-8,10-12
4
Lower Legs
Calf Press On Leg Press
180 sec
10-12
4
Upper Legs
Machine Seated Leg Curl
0 sec
10-12
3
Upper Legs
Machine Hip Adduction
120 sec
6-8,10-12
3
Upper Legs
Barbell Bulgarian Split Squat
30 sec
10-12
2
Upper Legs
Machine Leg Extension
120 sec
10-12
2