GERMAN VOLUME TRAINING (2ND SET OF WORKOUTS)
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Following on from my first article about German Volume Training; the workouts below are a progression from the first set of workouts.
Eventhough the original training principle called for 10 sets x 10 reps, I have chosen 10 sets x 8 reps for this particular set of workouts.
If you've already read the original article you'll know that I believe that everyone is an individual, and as such will respond differently to stimulii. Therefore, please feel free to perform any number of repetitions, as long as you follow the basic principles:
1: you use a resistance that is your RM of double your chosen repetitions
e.g.14RM (rep max) for 7 reps; 16RM for 8 reps; 18RM for 9 reps; 20RM for 10 reps; 22RM for 11 reps; and finally 24RM for 12 reps.
2: you complete 10 sets.
3: you only have 1 minute rest in between sets.
In these workouts I have included a training day (day 5) which tackles my weak point (calves). If this isn't a particularly weak point for you then simply complete the other 4 workouts for a total body training week.
As per the original GVT article, the second superset pairing is performed for 2 sets of 6-8 repetitions, unless otherwise stated.
BACK & SHOULDERS
Pull-Up frame or Suspension Trainer Pull-Ups superset with
Seated Barbell Military Press
Suspension Trainer T,Y,I,Face Pull, Lever Row (1 of each = 1 rep; do 5 reps) superset with
Dumbbell Lateral Raises
CHEST & BICEPS
Flat Bench Dumbbell Neutral Grip Presses superset with
Dumbbell Supinated Curls
Flat Bench Dumbbell Flyes superset with
Dumbbell Hammer Curl 21's
TRAPEZIUS & TRICEPS
Dumbbell Shrugs superset with
Raised Leg Dips (to failure)
Dumbbell Close Grip Upright Rows superset with
30 Degree Incline Bench Close Grip Presses
LEGS
Barbell Deadlifts superset with
Suspension Trainer Explosive Squats
Barbell Power Clean Squats superset with
Leg Curl machine or Suspension Trainer Hamstring Curls
CALVES (weak point training)
Barbell Seated Soleus Raises 2x10
Dip Belt Donkey Raises 2x30
Dumbbell Standing Calf Raises 2x20
(the above three exercises are perform as triplesets)
Suspension Trainer Soleus Raises 10x10 superset with
Suspension Trainer Calf Raises 10x10
