Reply To: Advanced German Volume Training (Aug 2017)

#4506
Fraser_9to5
Keymaster

GERMAN VOLUME TRAINING (FOR REAL NOW)!!!

Right so after my 10 day tester sessions I went on holiday for 10 days, then came back and prepared for 60 days of GVT. The first 10 days will be the same as above, then it drops to 10 x 4, then 10 x 3, with weight increasing.

I’m vlogging the whole thing on my youtube channel, check it out.

11 Sept (Day 1)

A1 Incline Barbell Press – 5,5,5,5,5,5,4,4,4,4 x 60kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 5,5,5,5,5,5,4,4,4,3 x BW (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,5 x BW (40X0, 90 secs)
B2 DB Kickbacks – 8,7,7 x 6kg (40X0, 90 secs)

12 Sept (Day 2)

A1 Back Squat – 5,5,5,5,5,5,5,5,4,4 x 90kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 8,7,6 x 15kg (30X0, 90 secs)
B2 RDL – 8,8,7 x 60kg (40X0, 90 secs)

14 Sept (Day 4)

A1 Incline Off-set DB Curls – 5,5,5,5,5,5,5,4,4,4 x 15kg (30X0, 100 secs)
A2 Close Grip Bench Press – 5,5,5,5,5,4,5,4,4,4 x 70kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,5 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 8,7,7 x 26kg (30X0, 90 secs)

16 Sept (Day 6)

A1 30 degree Bench Press – 5,5,5,5,5,5,4,4,4,4 x 62.5kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Flat DB Press – 7,6,5 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,6,6 x 25kg (30X0, 90 secs)

17 Sept (Day 7)

A1 Heel Elevated Front Squat – 5,5,5,5,5,5,5,5,4,4 x 70kg (40X0, 100 secs)
A2 Nordic HS Curl – 5,5,5,5,5,5,5,5,4,4 (40X0, 100 secs)
B1 Step Ups – 7,7,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 7 x 70kg (30X0, 90 secs)

19 Sept (Day 9)

A1 Alternate Zottman Curls – 5,5,5,5,5,4,4,4,4,3 x 17.5kg
A2 Decline Close Grip Bench Press – 5,5,5,5,5,5,4,4,4,4 x 75kg
B1 DB Preacher Curl – 7,6,6 x 13.5kg
B2 EZ Skull Crushers – 7,7,7 x 31kg