Garage Gym
Shared By : nickgz
Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 1 / 400

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Description

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.

Day 1 Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 90 sec 12 4 Progress Chart

Chest

Dumbell Floor Press 60 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 20 5 Progress Chart

Chest

Push Up Push Up 60 sec 15 4 Progress Chart
Day 2 Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 5 Progress Chart

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 60 sec 12 3 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 10 3 Progress Chart

Back

Weighted Pull Ups Weighted Pull Ups 60 sec Undefined 4 Progress Chart

Abs

Oblique Crunches Oblique Crunches 0 sec 15 4 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 0 sec 15 4 Progress Chart

Abs

Weight Plate Side Bend Weight Plate Side Bend 0 sec 12 4 Progress Chart

Abs

Plank Plank 45 sec - 4 Progress Chart
Day 3 Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell One Arm Side Lateral Raise Dumbbell One Arm Side Lateral Raise 60 sec 30 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 15 3 Progress Chart

Shoulders

Barbell Front Raise Barbell Front Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 60 sec 6 5 Progress Chart

Shoulders

Handstand Pushups Handstand Pushups 60 sec 7 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart
Day 4 Arms
Muscle Exercise Name Timer Reps Sets Track

Biceps

Barbell Curl Barbell Curl 0 sec 5 5 Progress Chart

Triceps

Barbell Standing Overhead Triceps Extension Barbell Standing Overhead Triceps Extension 60 sec 8 5 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 90 sec 10 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 20 2 Progress Chart
Day 5 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Back

Barbell Good Morning Barbell Good Morning 90 sec 12 4 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 90 sec 10 3 Progress Chart

Upper Legs

One Leg Bodyweight Squat One Leg Bodyweight Squat 60 sec 10 3 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 15 3 Progress Chart