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Garage Gym
General
Advanced
Dumbbell
Plan Details
The Garage Gym routine by nickgz is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Each days workout can be fully executed using only the equipment in my garage. I will use a form of Reverse Pyramid Training and attempt to keep every workout no longer than 60 minutes.
Routine detail
Day 1
Chest
Est. 56 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbell Floor Press
3 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 20 Reps
Push-Up
4 Sets x 15 Reps
Day 2
Back and Abs
Est. 68 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Weighted Pull-Up
4 Sets
Oblique Crunch
4 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Weighted Side Bend
4 Sets x 12 Reps
Plank
4 Sets
Day 3
Shoulders
Est. 88 min
10 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 30 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
5 Sets x 6 Reps
Handstand Push-Up
4 Sets x 7 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 4
Arms
Est. 56 min
7 exercises
Barbell Curl
5 Sets x 5 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 20 Reps
Day 5
Legs
Est. 52 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Good Morning
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 15 Reps
