At Home / Garage Style Workout
General
Advanced
Dumbbell
Plan Details
The At Home / Garage Style Workout routine by NealBorowiak is a 16 day workout plan. It is an advanced level plan to achieve general fitness goals.
5 Days at Home or in garage using Dumbbells and Barbell. Created this to share with others. Just show up!
Routine detail
Mon
Week One - Giant Sets (Biceps / Triceps)
Est. 72 min
8 exercises
Dumbbell Spider Curl
4 Sets x 20 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 20 Reps
EZ Bar Drag Curls
4 Sets x 20 Reps
Reverse Grip Pushups
4 Sets x 20 Reps
Reverse Skull Crushers
4 Sets x 20 Reps
Dead Skulls
4 Sets x 20 Reps
Bench Dip
4 Sets x 20 Reps
Tue
Week One - Giant Sets (Shoulders / Traps)
Est. 63 min
8 exercises
Dumbbell Shoulder Press (Reverse Grip)
4 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Bend Over Rear Delts
4 Sets x 20 Reps
Bus Driver's "Super Slow"
4 Sets x 20 Reps
Modified Arnold Press
4 Sets x 20 Reps
Around The World's
4 Sets x 20 Reps
Seated Shrugs
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Wed
Week One - Giant Sets (Back)
Est. 59 min
8 exercises
Dumbbell Pullover
4 Sets x 20 Reps
2 Part High Elbow Row
4 Sets x 20 Reps
Reverse Grip Pull-up
4 Sets x 4 Reps
Assisted Wide Grip Pull-up
4 Sets x 20 Reps
Bent Over Rows
4 Sets x 20 Reps
Dumbbell Bent-Over Row
4 Sets x 20 Reps
Partial Deadlift
4 Sets x 20 Reps
Modified Reverse Hyper
4 Sets x 20 Reps
Thu
Workout Day #5
Est. 0 min
0 exercises
This day is empty
Thu
Week One - Giant Sets (Chest + Abs)
Est. 61 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 20 Reps
Coffin Press
4 Sets x 20 Reps
Barrel Press
4 Sets x 20 Reps
Dumbell Fly
4 Sets x 20 Reps
Bench Dips
4 Sets x 20 Reps
Dumbbell Pushups With Twist
4 Sets x 20 Reps
Partial V-Ups
4 Sets x 8 Reps
V-Ups (Dumbell Between Legs)
4 Sets x 8 Reps
V-Ups No Weight
4 Sets x 8 Reps
Seated Bicycle
4 Sets x 8 Reps
Any
Chest & Abs - Death By Volume
Est. 52 min
5 exercises
INCLINE DB PRESS "Super slow"
3 Sets x 20 Reps
COFFIN PRESS + SEATED DB SCOOP FLY
6 Sets x 20 Reps
3 WAY PUSH-UPS
9 Sets x 20 Reps
1 MINUTE DIP-A-THON
1 Set
POOR MANS AB ROLLER
3 Sets x 20 Reps
Any
SHOULDERS - By Any Means Necessary
Est. 80 min
6 exercises
Partial Side Laterals
3 Sets x 30 Reps
Slow Motion Incline Side Laterals
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
Any
Arms - Death By Volume
Est. 51 min
5 exercises
The Unfortunate #15
9 Sets x 15 Reps
TRI-FUCTA
3 Sets x 20 Reps
Incline DB Curl
3 Sets x 15 Reps
Slight Incline DB Kickbacks w/ Drop Set
6 Sets x 15 Reps
Bodyweight French Press SS Straight Bar Curls
3 Sets x 20 Reps
Any
Shoulders - Death By Volume
Est. 66 min
4 exercises
DB SIDE LATERALS / PARTIALS / 60 SECOND HOLD
9 Sets x 20 Reps
INCLINE REAR DELT AROUND THE WORLD SS INCLINE ANTERIOR DELT AROUND THE WORLD
6 Sets x 20 Reps
PARTIAL REAR DELTS "Arms Close To Your Body - Stay At The Top" SS LYING ARNOLD ROTATIONS
6 Sets x 20 Reps
PLATE" - BUS DRIVER "Slow" + Front Raise "Grab Low & Tilt Plate Forward" + SHOULDER PRESS "Slow + Ho
9 Sets x 20 Reps
Any
Arms - Drop Sets
Est. 135 min
6 exercises
Wall DB Curls "Shorten the ROM to 1/4 reps
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
DB Drag Curl
12 Sets x 20 Reps
3 Way Tricep DB Push-ups
9 Sets x 20 Reps
Any
Shoulders - Drop Sets
Est. 56 min
5 exercises
DB Side Laterals
12 Sets x 15 Reps
Lying Rear Delt Flys
12 Sets x 20 Reps
Dumbbell Front Raise
12 Sets x 15 Reps
Dumbbell Incline High Row
12 Sets x 15 Reps
Rotations of Arnold Presses
12 Sets x 15 Reps
Any
Chest - Drop Sets
Est. 130 min
6 exercises
Slight Incline Dumbbell Press
8 Sets x 20 Reps
Dumbbell Fly's
12 Sets x 20 Reps
High School Dips
9 Sets x 20 Reps
Wide Grip Push-ups w/ Twist
10 Sets x 10 Reps
Seated Knee Raises
12 Sets x 20 Reps
Weighted Crunch
12 Sets x 20 Reps
Any
ARMS - By Any Means Necessary
Est. 128 min
6 exercises
Pre Exhaust DB Partials -> Incline DB Curls -> Standing Strict DB Curls w/ Lean
12 Sets x 30 Reps
4 Way Dumbbell Giant Curls
12 Sets x 15 Reps
Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout
12 Sets x 15 Reps
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation"
9 Sets x 20 Reps
Bar Dips + Bench Dips
8 Sets x 8 Reps
3 Way Tricep Pushups
9 Sets x 20 Reps
Any
BACK - By Any Means Necessary
Est. 60 min
4 exercises
3 Way Incline Dumbbell Row
12 Sets x 15 Reps
Wide Grip Bench Assisted Pull-ups + Reverse Grip Bench Assisted Pull-ups
6 Sets x 12 Reps
Barbell Pullovers + High Elbow Row
4 Sets x 20 Reps
Shrug Drop Sets w/ 60 Second Hold
9 Sets x 15 Reps
Any
CHEST - By Any Means Necessary
Est. 81 min
10 exercises
Coffin Press
3 Sets x 20 Reps
Incline Fly
3 Sets x 15 Reps
Floor Press
3 Sets x 20 Reps
Dumbbell Push-ups
4 Sets x 20 Reps
Flat Dumbbell Press w/ Slight Rotation
4 Sets x 20 Reps
Low Dumbbell Fly on Incline Bench
3 Sets x 20 Reps
Dips w/ 2 sec Hold at Bottom
3 Sets x 8 Reps
Fly Push-ups
3 Sets x 33 Reps
Regular Push-ups
3 Sets x 33 Reps
Hanging Leg Raise or V-Ups
2 Sets x 50 Reps
Any
Back - Drop Sets
Est. 67 min
4 exercises
Bent Over Dumbbell Rows
9 Sets x 20 Reps
Dumbbell Pullovers
9 Sets x 20 Reps
High Elbow Dumbbell Row
9 Sets x 15 Reps
Deadlifts
6 Sets x 10 Reps
