Loading...
Garage Workout 4
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Garage Workout 4 routine by JefitTeam is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 5-day garage gym routine geared towards the intermediate user. The goal of the plan is to work the upper body on M/W/F and legs on Tu/Thur. On Saturday perform outdoor cardio of your choice for 30-60 minutes. Rest on Sunday and repeat it all again for the next week. Follow this format for 4-weeks. All upper body sessions use supersets and are perform using minimal rest between sets and with a higher repetition number for each subsequent day. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 36 min
7 exercises
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 6 Reps
Tue
Workout 2
Est. 28 min
2 exercises
Single-Leg Glute Bridge
3 Sets x 10 Reps
Running
1 Set
Wed
Workout 3
Est. 39 min
7 exercises
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 14 Reps
Tricep Push-Up
3 Sets x 14 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Bench Dip
3 Sets x 8 Reps
Thu
Workout 4
Est. 14 min
2 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Fri
Workout 5
Est. 44 min
7 exercises
Cable External Rotation
3 Sets x 14 Reps
Cable Internal Rotation
3 Sets x 14 Reps
Dumbbell Rear Deltoid Row
3 Sets x 16 Reps
Dumbbell Deep Push-Up
3 Sets x 16 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 16 Reps
Bench Dip
3 Sets x 12 Reps
