Reply To: Advanced German Volume Training (Aug 2017)

#4510
Fraser_9to5
Keymaster

21 Oct (Day 41)

A1 Incline Barbell Press – 10 x 4 x 70kg (40X0, 100 secs)
A2 Lean-away Chin Ups – 4,4,4,4,4,4,4,3,3,4 (40X0, 100 secs)
B1 Parallel Bar Dips – 7,6,6 x BW (40X0, 90 secs)
B2 DB Kickbacks – 6,6,6 x 6kg (40X0, 90 secs)

22 Oct (Day 42)

A1 Back Squat – 10 x 4 x 107.5kg (40X0, 100 secs)
A2 – Swiss Ball HS Curls – 10 x 5 (40X0, 100 secs)
B1 DB Reverse Lunge – 6,6,6 x 17.5kg (30X0, 90 secs)
B2 RDL – 6,6,6 x 70kg (40X0, 90 secs)

24 Oct (Day 44)

A1 Incline Off-set DB Curls – 10 x 4 x 20kg (30X0, 100 secs)
A2 Close Grip Bench Press – 10 x 4 x 82.5kg (30X0, 100 secs)
B1 Thick Bar EZ Reverse Curls – 6,6,6 x 26kg (30X0, 90 secs)
B2 Seated EZ French Press 6,6,6 x 31kg (30X0, 90 secs)

26 Oct (Day 46)

A1 30 degree Bench Press – 10 x 4 x 75kg (40X0, 100 secs)
A2 Neutral Grip Chin Ups – 10 x 4 x 10kg (40X0, 100 secs)
B1 Flat DB Press – 8,8,8 x 25kg (40X0, 90 secs)
B2 Bent-Over One Arm Row – 7,7,7 x 25kg (30X0, 90 secs)

27 Oct (Day 47)

A1 Heel Elevated Front Squat – 10 x 4 x 82.5kg (40X0, 100 secs)
A2 Nordic HS Curl – 10 x 4 (40X0, 100 secs)
B1 Step Ups – 6,6,6 x 15kg (30X0, 90 secs)
B2 Barbell Hip Thrust – 3 x 6 x 90kg (30X0, 90 secs)

29 Oct (Day 49)

A1 Alternate Zottman Curls – 10 x 4 x 17.5kg
A2 Decline Close Grip Bench Press – 4,4,4,4,4,4,4,4,3,3 x 90kg
B1 DB Preacher Curl – 7,7,6 x 15kg
B2 EZ Skull Crushers – 7,7,7 x 33.5kg