Free personalized workout plan

German Volume Training (GVT) V2

By Myworkouts

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Seated Calf Raise Machine, Ab Wheel, Flat Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Pull up bar, Single Grip Handle Strap
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview


Legs and Abs

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Barbell Back Squat
10 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Barbell Romanian Deadlift
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Walking Dumbbell Lunge
3 sets, AMAP reps, (rest 60s)
Always maintain equal repetitions in both legs.
Time between exercises: 60s
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Seated Calf Raise Machine
3 sets, 10 reps, (rest 60s)
Hold and squeeze at the top for 2 seconds, then come down slowly.
Time between exercises: 60s
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Kneeling Ab Wheel
3 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
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Chest and Back

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Barbell Bench Press
10 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Bent Over Barbell Row
10 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Cable Crossovers (upper chest)
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Chin-up
3 sets, 10 reps, (rest 60s)
If you are unable to do Chin Up with proper form, do Reverse Grip Lat Pull Down instead.
Time between exercises: 60s
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Arms and Shoulder

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Circuit
Barbell Close-Grip Bench Press
10 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Barbell Biceps Curl
10 sets, 10 reps, (rest 90s)
Time between exercises: 60s
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Seated Lateral Raise
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Low Pulley Rear Delt Fly
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Mon Oct 18 2021 22:54:05 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 22:54:05 GMT+0000 (Coordinated Universal Time)

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