Garage Workout 4

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5 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 5-day garage gym routine geared towards the intermediate user. The goal of the plan is to work the upper body on M/W/F and legs on Tu/Thur. On Saturday perform outdoor cardio of your choice for 30-60 minutes. Rest on Sunday and repeat it all again for the next week. Follow this format for 4-weeks. All upper body sessions use supersets and are perform using minimal rest between sets and with a higher repetition number for each subsequent day.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Tuesday
Wednesday
Thursday
Friday

Workout 1 7 exercises, 35 mins

Cable External Rotation	3x10 reps	rest: 0s
Cable Internal Rotation	3x10 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x12 reps	rest: 0s
Dumbbell Deep Push-Up	3x12 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 0s
Bench Dip	3x6 reps	rest: 60s

Workout 2 2 exercises, 27 mins

	Single-Leg Glute Bridge	3x10 reps	rest: 30s
	Running	1x0 reps • 1200s	rest: 60s

Workout 3 7 exercises, 39 mins

Cable External Rotation	3x12 reps	rest: 0s
Cable Internal Rotation	3x12 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x14 reps	rest: 0s
Tricep Push-Up	3x14 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x14 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x14 reps	rest: 0s
Bench Dip	3x8 reps	rest: 60s

Workout 4 2 exercises, 14 mins

	Kettlebell Goblet Squat	3x10 reps	rest: 60s
	Dumbbell Rear Lunge	3x8 reps	rest: 60s

Workout 5 7 exercises, 43 mins

Cable External Rotation	3x14 reps	rest: 0s
Cable Internal Rotation	3x14 reps	rest: 0s
Dumbbell Rear Deltoid Row	3x16 reps	rest: 0s
Dumbbell Deep Push-Up	3x16 reps	rest: 60s
Dumbbell Seated Alternating Shoulder Press	3x16 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x16 reps	rest: 0s
Bench Dip	3x12 reps	rest: 60s