Garage Gym - Dumbbell, Barbell, Bands

All you need is a rack, adjustable bench, barbell, resistance bands, and dumbbells (EZ Bar optional). There are band exercises for knee health, and a monthly PT test.

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Week 1

Week 2

Week 3

Week 4

Rest Day

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Bench Press (Close Grip)

Tricep Kickback

Overhead Extension (Dumbbell)

Lying Tricep Extension (Barbell)

Chest & Triceps

Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Shoulders & Biceps

Wide Grip Pull-Up

Barbell Row

Dumbbell Row

Deadlift (Barbell)

Shrug (Dumbbell)

Lunge (Dumbbell)

Squat (Barbell)

Back & Legs

Leg Extension with Band

Leg Curl with Band

Standing Leg Raise with Band

Chest, Triceps, and Knees

Stiff Leg Deadlift

Standing Calf Raise

Legs

PT test:
1.5 mile run
1 minute of pushups
1 minute of situps
1 minute of pullups

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