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Ryan Humiston Garage Style Plan
AUTOPLAY
General
Intermediate
Dumbbell
Plan Details
The Ryan Humiston Garage Style Plan routine by Bbell1122 is a 22 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Arms-Giant Sets
Est. 0 min
8 exercises
Dumbbell Spider Curl
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Poor Man Preacher Curls
4 Sets x 20 Reps
EZ Bar Drag Curls
4 Sets x 20 Reps
Reverse Grip Push Up
4 Sets x 20 Reps
Reverse Skull Crusher
4 Sets x 20 Reps
Dead Skulls
4 Sets x 20 Reps
Bench Dips
4 Sets x 20 Reps
Day 2
Shoulder + Traps-Giant Sets
Est. 0 min
8 exercises
Reverse Grip Shoulder Press
4 Sets x 20 Reps
Seated "Slightly Back" Side Laterals
4 Sets x 20 Reps
Bent Over Rear Delts
4 Sets x 20 Reps
Bus Driver
4 Sets x 20 Reps
Modified Arnold Press
4 Sets x 20 Reps
Around the Worlds
4 Sets x 20 Reps
Seated Shrugs Supinated Grip
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Day 3
Back-Giant Sets
Est. 0 min
8 exercises
Dumbbell Pullovers
3 Sets x 20 Reps
2 Part High Elbow Row
1 Set
Reverse Grip Assisted Pull Up
3 Sets x 20 Reps
Wide Grip Assisted Pull Ups
1 Set
Barbell Bent Over Rows
3 Sets x 20 Reps
Dumbbell Bent Over Rows
3 Sets x 20 Reps
Partial Deadlift
3 Sets x 20 Reps
Reverse Hypers
3 Sets x 20 Reps
Day 4
Holy Fucking Legs-Giant Sets
Est. 0 min
12 exercises
Plate Calf Raises Toes In
3 Sets x 30 Reps
Plate Calf Raise Toes Out
3 Sets x 30 Reps
Static Lunges
4 Sets x 20 Reps
Dumbbell Front Squat
4 Sets x 20 Reps
Monster Lunges
4 Sets x 20 Reps
Split Squat
4 Sets x 20 Reps
Dumbbell RDL
4 Sets x 20 Reps
Sumo's
4 Sets x 20 Reps
Dumbbell Rear Lunges
4 Sets x 20 Reps
Wide Sumo Squat
4 Sets x 20 Reps
Plate Calf Raises
3 Sets x 30 Reps
Tib Raises
3 Sets x 30 Reps
Day 5
Chest + Abs-Giant Sets
Est. 0 min
10 exercises
Partial V Up With Dumbbell
3 Sets x 15 Reps
Barrel Press
3 Sets x 20 Reps
Seated Bicycles
3 Sets x 15 Reps
Coffin Press
3 Sets x 20 Reps
Dumbbell Push Up With Twist
3 Sets x 20 Reps
Partial V Up
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 20 Reps
Elevated Bench Dips
3 Sets x 20 Reps
Partial V Up With Dumbbell
3 Sets x 15 Reps
Dumbbell Partial Flyes (Bottom)
3 Sets x 20 Reps
Day 6
Arms-Death By Volume
Est. 0 min
6 exercises
The Unfortunate 15
17 Sets x 15 Reps
The Trifucta
9 Sets x 20 Reps
Incline DB Curl Slow
3 Sets x 15 Reps
Slight Incline Dumbbell Kickback
3 Sets x 15 Reps
Body Weight French Press
3 Sets x 20 Reps
Straight Bar Curls
1 Set
Day 7
Shoulders-Death By Volume
Est. 0 min
8 exercises
Partial Side Lateral Raise
9 Sets x 20 Reps
Incline Rear Delt Around the World
3 Sets x 20 Reps
Around the Worlds
3 Sets x 20 Reps
Partial Rear Delts
3 Sets x 20 Reps
Lying Arnold Rotations
3 Sets x 20 Reps
Bus Driver
3 Sets x 20 Reps
Plate Front Raises
3 Sets x 20 Reps
Overhead Plate Lifts
3 Sets x 20 Reps
Day 8
[2022-06-29] Workout
Est. 0 min
0 exercises
This day is empty
Day 8
[2022-07-01] Workout
Est. 0 min
0 exercises
This day is empty
Day 8
Back-Death By Volume
Est. 0 min
4 exercises
Dumbbell Shoulder Shrug
1 Set x 100 Reps
Barbell Bent Over Row *Pause*
9 Sets x 20 Reps
Barbell Deadlift
2 Sets x 30 Reps
1 Arm Row
10 Sets x 20 Reps
Day 9
Legs-Death By Volume
Est. 0 min
5 exercises
Barbell Reverse Lunges
5 Sets x 20 Reps
RDL's Barbell Feet Close
3 Sets x 30 Reps
1.5 Squats
3 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 30 Reps
Seated Calf Raises
1 Set
Day 10
Chest + Abs- Death By Volume
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Coffin Press
3 Sets x 20 Reps
Seated DB Scoop
3 Sets x 20 Reps
3 Way Push Ups
1 Set
Bench Dips
1 Set
Poor Man's Ab Roller
3 Sets x 20 Reps
Day 11
Arms- Drop Sets
Est. 0 min
6 exercises
Wall DB Curls
12 Sets x 20 Reps
DB Skull Crushers
12 Sets x 20 Reps
DB Hammer Curl
12 Sets x 20 Reps
DB French Press
12 Sets x 20 Reps
Horizontal Drag Curls
12 Sets x 20 Reps
3 Way DB Push Ups
1 Set
Day 12
Shoulders-Drop Sets
Est. 0 min
5 exercises
Slow Motion Side Lateral Raise
12 Sets x 8 Reps
Lying Rear Delt Pronated Grip
12 Sets x 8 Reps
Dumbbell Front Raise with Lean
12 Sets x 8 Reps
DB Incline High Row
12 Sets x 8 Reps
Rotations of Arnold Press
12 Sets x 8 Reps
Day 13
Back-Drop Sets
Est. 0 min
5 exercises
Dumbbell Bent Over Rows
12 Sets x 15 Reps
Dumbbell Pullovers
12 Sets x 20 Reps
High Elbow Row
9 Sets x 15 Reps
Barbell Deadlift
9 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 14
Legs-Drop Sets
Est. 0 min
6 exercises
Split Squat
6 Sets x 15 Reps
Barbell Squat
12 Sets x 15 Reps
Stiff Leg RDL's
9 Sets x 15 Reps
Reverse Lunges Foot on Plate
9 Sets x 15 Reps
Step Ups
6 Sets x 15 Reps
Single Dumbbell Donkey Calf Raise
12 Sets x 15 Reps
Day 15
Chest + Abs- Drop Sets
Est. 0 min
6 exercises
Slight Incline DB Press
14 Sets x 20 Reps
Dumbbell Flyes Partials
12 Sets x 20 Reps
High-school Dips
1 Set
Wide Grip Push Ups
20 Sets x 10 Reps
Seated Knee Raise
9 Sets x 20 Reps
Weighted Crunch
9 Sets x 20 Reps
Day 16
Arms-By Any Means Necessary
Est. 0 min
13 exercises
Pre Exhaust DB Partials
3 Sets x 30 Reps
Standing Strict DB Curls W/ Lean
3 Sets x 20 Reps
Shoulder Open Curls
3 Sets x 15 Reps
Shoulder Closed Curls
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
1 Set
Reverse Grip Straight Bar Curl
3 Sets x 20 Reps
Straight Bar Drag Curls
3 Sets x 20 Reps
Straight Bar Curls
1 Set
Skullcrusher Trifucta
3 Sets x 20 Reps
Bar Dips
1 Set
Bench Dips
1 Set
3 Way Tricep Push Ups
3 Sets x 20 Reps
Day 17
Shoulders-By Any Means Necessary
Est. 0 min
6 exercises
Partial Side Lateral Raise
3 Sets x 30 Reps
Slow Motion Side Lateral Raise
3 Sets x 15 Reps
Side Lateral Buffet
12 Sets x 20 Reps
Rear Delt Fly Buffet
12 Sets x 20 Reps
Incline Bus Drivers
3 Sets x 20 Reps
Incline Front Raise
3 Sets x 20 Reps
Day 18
Back+Traps-By Any Means Necessary
Est. 0 min
6 exercises
3 Way Incline DB Row
12 Sets x 15 Reps
Wide Grip Assisted Pull Ups
1 Set
Reverse Grip Assisted Pull Up
1 Set
Barbell Pullovers
3 Sets x 20 Reps
High Elbow Row
1 Set
Dumbbell Shoulder Shrug
9 Sets x 20 Reps
Day 19
Legs-By Any Means Necessary
Est. 0 min
9 exercises
Squatted DB Calf Raise
1 Set
Hip Thrusts
3 Sets x 50 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Slow High Bar Squat
3 Sets x 30 Reps
DB Sissy Squat
3 Sets x 20 Reps
Modified Pistol Squat
3 Sets x 20 Reps
Extreme Sissy Squat
1 Set
Century Squats
1 Set x 100 Reps
Continuous Walking Lunge
1 Set x 180 Reps
Day 20
Chest+Abs-By Any Means Necessary
Est. 0 min
10 exercises
Coffin Press
4 Sets x 20 Reps
Dumbbell Incline Fly
1 Set
Floor Bench
1 Set
Dumbbell Push Ups
1 Set
Flat Dumbbell Press W/ Slight Rotation
3 Sets x 20 Reps
Low DB Flyes on Incline
3 Sets x 20 Reps
Bench Dips
1 Set
Wide Grip Push Ups
1 Set
Push-Up
1 Set
Hanging Leg Raise
2 Sets x 50 Reps
