Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
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.
Barbell Bench Press
|
5x5 reps |
rest: 120s
|
||
Dumbbell Fly
|
4x12 reps |
rest: 90s
|
||
Dumbell Floor Press
|
3x8 reps |
rest: 60s
|
||
Weighted Tricep Dips
|
5x20 reps |
rest: 60s
|
||
Push Up
|
4x15 reps |
rest: 60s
|
Barbell Deadlift
|
5x5 reps |
rest: 120s
|
||
Barbell Bent Over Row
|
5x5 reps |
rest: 90s
|
||
Barbell Bent Arm Pullover
|
3x12 reps |
rest: 60s
|
||
Dumbbell Bent Over Row
|
3x10 reps |
rest: 60s
|
||
Weighted Pull Ups
|
4x0 reps |
rest: 60s
|
||
Oblique Crunches
|
4x15 reps |
rest: 0s
|
||
Exercise Ball Crunch
|
4x15 reps |
rest: 0s
|
||
Weight Plate Side Bend
|
4x12 reps |
rest: 0s
|
||
Plank
|
4x8 reps |
rest: 45s
|
Barbell Standing Military Press
|
5x5 reps |
rest: 120s
|
||
Dumbbell Arnold Press
|
4x8 reps |
rest: 90s
|
||
Dumbbell Lateral Raise
|
4x12 reps |
rest: 60s
|
||
Dumbbell One Arm Side Lateral Raise
|
2x30 reps |
rest: 60s
|
||
Barbell Up Right Row
|
3x8 reps |
rest: 60s
|
||
Dumbbell Bent Over Delt Raise
|
3x15 reps |
rest: 60s
|
||
Barbell Front Raise
|
3x10 reps |
rest: 60s
|
||
Dumbbell Standing Alternate Front Raises
|
5x6 reps |
rest: 60s
|
||
Handstand Pushups
|
4x7 reps |
rest: 60s
|
||
Barbell Shrug
|
3x10 reps |
rest: 60s
|
Barbell Curl
|
5x5 reps |
rest: 0s
|
||
Barbell Standing Overhead Triceps Extension
|
5x8 reps |
rest: 60s
|
||
Dumbbell Alternate Bicep Curl
|
3x8 reps |
rest: 60s
|
||
Dumbbell Tricep Kickback
|
3x10 reps |
rest: 60s
|
||
Dumbbell Alternate Hammer Curl
|
4x10 reps |
rest: 90s
|
||
Barbell Close Grip Bench Press
|
3x10 reps |
rest: 90s
|
||
Dumbbell Concentration Curls
|
2x20 reps |
rest: 60s
|
Barbell Squat
|
5x5 reps |
rest: 120s
|
||
Barbell Good Morning
|
4x12 reps |
rest: 90s
|
||
Barbell Lunge
|
3x10 reps |
rest: 90s
|
||
One Leg Bodyweight Squat
|
3x10 reps |
rest: 60s
|
||
Box Jump Multiple Response
|
3x15 reps |
rest: 60s
|