???ADVANCED Garage Split???????
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
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell Seated Wrist Curl
4 Sets x 10 Reps
Tue
Abs/Full Lower Body??
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Clean
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Wed
Cardio?/Full Upper Body??
Est. 0 min
11 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Thu
Cardio?/Full Lower Split??
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Barbell Clean
3 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Fri
Cardio?/Body Weight?????
Est. 0 min
3 exercises
Push-Up
5 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Sat
Abs??/Rest?
Est. 0 min
5 exercises
Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Arm Cobra
3 Sets x 10 Reps
Plank
1 Set
Sun
Abs??/Rest?
Est. 0 min
5 exercises
Sit-Up
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Arm Cobra
3 Sets x 10 Reps
Plank
1 Set
