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GVT Part II by Melvyn

By Melvyn Yeo

Intermediate (2-3 years)
36 minutes/day | 3 days/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss
Barbell, Cable, Dumbbell, Other, Pull up bar
Average Carido Intensity
Average Exertion

German Volume Training Workout Description

German volume training of 10 sets of 6 repetition with compound lifts where the goal is 6 repetitions each set or 60 repetitions in total.

Use the same weight for each set, If you get to where you can do all 10 sets of 6 with the same weight, you move up in weight. You are only to do this with one exercise, and it should be a compound exercise, such as bench press, squat, shoulder press.

Start with an exercise that is 70% of your one rep max. You load the weight on the bar and do your first set of 10 reps.

Rest is 60 seconds and move to the paired exercise, completed the pairing, You rest and do another pairing until the completion of the 10 sets. if all 10 sets of 10 are completed, you add weight and do it again next time. If not, complete the 10 sets to failure and try again with the same weight next time.

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Legs

Day 3: Shoulders and Arms

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

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Seated Cable Row
3 sets, 12 - 15 reps, (rest 60s)
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Crossed-Arm Barbell Front Squat
10 sets, 6 reps, (rest 60s)
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Shoulders and Arms

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Barbell Biceps Curl
10 sets, 6 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
3 sets, 12 - 15 reps, (rest 60s)
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Date Created: 1/24/2019, UTC

Last Updated: 4/18/2021, UTC

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