Garage Workout: Full Body
General
Intermediate
Dumbbell
Plan Details
The Garage Workout: Full Body routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate, garage or out of the gym workout that includes three weekly strength training sessions. The routine uses only dumbbells and tubing. Each workout offers similar exercises but with a different design when it comes to the number of repetitions per set. Before each session you will need to perform 10-20 minutes of cardio depending on how much time you have. Each session begins with a 3 exercise core routine. You should then rollout using a foam roller for 10-minutes if one s available to you. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout Session 1
Est. 69 min
11 exercises
Running
1 Set
Side Bridge
1 Set
Bird Dog
1 Set x 8 Reps
Bench Plank
1 Set
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 12 Reps
Wed
Workout Session 2
Est. 72 min
11 exercises
Indoor Cycling
1 Set
Bird Dog
1 Set x 10 Reps
Bench Rotational Crunch
1 Set x 10 Reps
Plank
1 Set
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Press (Stability Ball)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 10 Reps
Fri
Workout Session 3
Est. 70 min
12 exercises
Jump Rope
1 Set
Bird Dog
1 Set x 8 Reps
Air Bike
1 Set x 8 Reps
Bench Hip Thrust
1 Set x 8 Reps
Cable Internal Rotation
3 Sets x 15 Reps
Cable External Rotation
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 14 Reps
Dumbbell Press (Stability Ball)
3 Sets x 14 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 14 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 14 Reps
Jump Rope
1 Set
