???ADVANCED Garage Split??????? - JEFIT

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???ADVANCED Garage Split??????? - JEFIT

???ADVANCED Garage Split??????? banner

???ADVANCED Garage Split???????

AUDIO TIP

General

Advanced

Dumbbell

Plan Details

The ???ADVANCED Garage Split??????? routine by MarlonGymACC1 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

DO NOT USE IF,Bench <135 CAN NOT perform 5+ Proper Pull ups OR are just not at a AVERAGE strength lifter

Routine detail

Mon

Abs/Full Upper Body??

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

4 Sets x 10 Reps

Tue

Abs/Full Lower Body??

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 5 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 10 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Wed

Cardio?/Full Upper Body??

Est. 0 min

11 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

3 Sets x 10 Reps

Thu

Cardio?/Full Lower Split??

Est. 0 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 10 Reps

Barbell Clean Demonstration

Barbell Clean

3 Sets x 5 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 10 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Fri

Cardio?/Body Weight?????

Est. 0 min

3 exercises

Push-Up Demonstration

Push-Up

5 Sets x 10 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Sat

Abs??/Rest?

Est. 0 min

5 exercises

Sit-Up Demonstration

Sit-Up

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Alternating Arm Cobra Demonstration

Alternating Arm Cobra

3 Sets x 10 Reps

Plank Demonstration

Plank

1 Set

Sun

Abs??/Rest?

Est. 0 min

5 exercises

Sit-Up Demonstration

Sit-Up

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 10 Reps

Alternating Arm Cobra Demonstration

Alternating Arm Cobra

3 Sets x 10 Reps

Plank Demonstration

Plank

1 Set