GVT

German Volume Training. Dug this up a few days ago. Its a six day cycle that I intend to do for six days. Since I've been doing next to nothing for the last several weeks, I thought this would be a good warmup back into a routine. Made it through day two today. It hurt. The trick, I think, is to not sandbag. I'll keep this one around for an occasional change of pace.



Workout 1:Chest and Back:

A1) Incline D-bells w/ rotation : 10 x 6 - 1 min rest
A2) Wide Grip Chins: 10 x 5 - 2 min rest

B1) Flat Fly's: 3 x 12-15
B2) 1-Arm D-bell Rows: 3 x 8-12

Workout 2: Legs:

A1) Back Squat: 10 x 6 - 1 min rest
A2) Leg Curls: 10 x 6 - 2 min rest

B1) Step Ups: 3 x 12-15 - 1 min rest
B2) Walking Lunges: 3 x 8 each leg (no tempo) - 2 min rest

Workout 3: Arms:

A1) Medium Grip Chins: 10 x 6 - 1 min rest
A2) Skull Crushers: 10 x 6 - 2 min rest

B1) Off Set Curls: 3 x 10 - 1 min rest
B2) Back Supported Triceps Push Downs: 3 x 12 - 2 min rest

Workout 4: Chest and Back:

A1) Flat Bench: 10 x 6 - 1 min rest
A2) Hammer Rows: 10 x 6 - 2 min rest

B1) 1-1/4 Flt's: 3 x 8 - 1 min rest
B2) Seated Rows w/ Rope Handles: 3 x 10 - 2 min rest

Workout 5: Legs:

A1) Hack Squats: 10 x 6 - 1 min rest
A2) Step Ups: 10 x 8 - 2 min rest

B1) Seated Calf Raise: 3 x 12 - 1 min rest
B2) Standing Calf Raise: 3 x 12 - 2 min rest

Workout 6: Arms:

A1) 8+12 Curls w/ Fat Bar: 10 x 8+12 - 1 min rest
A2) Skull Crushers w/ Rope: 10 x 6 - 2 min rest

B1) 1 Arm Hammer Curls: 3 x 8-12 - 1 min rest
B2) JM Press: 3 x 12 - 2 min rest

I haven't a clue what this has to do with Germans.