Garage Workout: Full Body

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Monday
Wednesday
Friday

Workout Session 1 11 exercises, 1 hr 9 mins

Running	1x0 reps • 900m	rest: 120s
Side Bridge	1x8 reps • 30s	rest: 15s
Bird Dog	1x8 reps	rest: 30s
Bench Plank	1x8 reps • 30s	rest: 30s
Cable Internal Rotation	3x15 reps	rest: 0s
Cable External Rotation	3x15 reps	rest: 0s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 0s
Dumbbell Press (Stability Ball)	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 0s
Dumbbell Hammer Shoulder Press	3x12 reps	rest: 60s

Workout Session 2 11 exercises, 1 hr 12 mins

Indoor Cycling	1x0 reps • 1200m	rest: 60s
Bird Dog	1x10 reps	rest: 60s
Bench Rotational Crunch	1x10 reps	rest: 60s
Plank	1x8 reps • 45s	rest: 60s
Cable Internal Rotation	3x12 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 60s
Cable External Rotation	3x12 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Dumbbell Press (Stability Ball)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 0s
Dumbbell Hammer Shoulder Press	3x10 reps	rest: 60s

Workout Session 3 12 exercises, 1 hr 10 mins

Jump Rope	1x0 reps • 300m	rest: 60s
Bird Dog	1x8 reps	rest: 60s
Air Bike	1x8 reps	rest: 60s
Bench Hip Thrust	1x8 reps	rest: 60s
Cable Internal Rotation	3x15 reps	rest: 0s
Cable External Rotation	3x15 reps	rest: 0s
Dumbbell Lunge	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x14 reps	rest: 0s
Dumbbell Press (Stability Ball)	3x14 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x14 reps	rest: 0s
Dumbbell Hammer Shoulder Press	3x14 reps	rest: 60s
Jump Rope	1x0 reps • 300m	rest: 60s