Garage WS! (Not Strength Based)
General
Advanced
Dumbbell
Plan Details
The Garage WS! (Not Strength Based) routine by MarlonGymACC1 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
10-12 Reps Per Workout,High Intensity,DO NOT EGO LIFT! If looking for Numbers>Results Probably would not recommend ALL THOUGH will get stronger over time while on the program. Recommend for a minimum 4 weeks,Maximum 16
Routine detail
Mon
Chest/Triceps
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Tue
Back/Biceps
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Wed
Legs/Shoulders
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Thu
Chest/Triceps (B)
Est. 0 min
5 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Fri
Back/Biceps (B)
Est. 0 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Sat
New Workout
Est. 0 min
0 exercises
This day is empty
Sun
Legs/Shoulders (B)
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
