German Volume Training (GVT)
*Note:
-'Superset' is the grouping of two (or more) exercises
-High Volume Training, so start lite! The goal is to make it through the entire superset without adding or subtracting weight.
Day 1: Chest & Back
A's: Superset - 10 sets @ 10 reps (90 sec OR LESS between each exercise. 90 sec rest between supersets)
A1- Decline Dumbbell Press (palms facing inwards)
A2- Chin-Up (palm facing inwards)
B's: Superset 3 sets @ 12 reps (60 sec OR LESS between each exercise. 60 sec rest between supersets)
B1- Incline Dumbbell Flyes
B2- One-Arm Dumbbell Row
Day 2: Legs and Abs
A's: Superset - 10 sets @ 10 reps (90 sec OR LESS between each exercise. 90 sec rest between supersets)
A1- Squats (Ass to the grass! Heel should be driving in the groups NOT the toes or balls of your feet)
A2- Lying Leg Curls
B's: Superset 3 sets @ 15 -20 reps (60 sec OR LESS between each exercise. 60 sec rest between supersets)
B1- Cable Crunch (
http://www.bodybuilding.com/exercis...-cable-crunch-with-alternating-oblique-twists)
B2-Seated Calf Raises
Day 3: Arms and Shoulders
A's: Superset - 10 sets @ 10 reps (90 sec OR LESS between each exercise. 90 sec rest between supersets)
A1 - Parallel Bar Dips
A2- Incline Hammer Curls
B's: Superset 3 sets @ 12 reps (60 sec OR LESS between each exercise. 60 sec rest between supersets)
B1 - Bent-Over Dumbbell Lateral Raises
B2 - Seated Dumbbell Lateral Raises
German Volume Training (GVT)
!!!