Body Building

GVT (German Volume Training)

Do 10 sets of 10 reps on two compound exercises -

Pick a weight of 50 - 60 % of your 1 rep max

 

Choose

  1. Benchpress and Shoulder Press (Chest and Shoulders) or
  2. Deadlift and Bent Over Row (Back) or
  3. Squats and Leg Press (Legs)

Super Sets

In each pair of lifts; do one set of each lift followed by the next with no rest, complete 3 rounds of one pair of lifts then move on to the next pair. Rest 1 - 2 minutes every 2 sets.

Choose a weight for each lift that tests you to finish in the 6 - 12 range

 

Day 1 - Chest, Shoulders and triceps

 

  • Bench Press - Flat bench x2 dumbbells 6 - 12 reps then
  • Chest Flyes - Flat bench x2 dumbbells 6 - 12 reps

 

  • Shoulder Press - Seated with x 2 dumbbells 6 - 12 reps then
  • Lateral Raises - Seated with x 2 dumbbells 6 - 12 reps

 

  • Standing Barbell Press 6 - 12 reps then
  • Tricep Push Down - cables - use rope 6 - 12 reps

 

Day 2 - Back and Biceps

 

  • Deadlifts - barbell 6 - 12 reps then
  • Alternating bicep curls - x 2 dumbbells 6 - 12 reps (Each arm)

 

  • Bent Over Row - Barbell 6 - 12 reps then
  • Preacher Curls - Single Arm x 1 dumbbell - 6 - 12 reps (Each arm)

 

  • Pull Ups 6 - 12 reps 6 - 12 reps then
  • Barbell Bicep Curs 6 - 12

 

Day 3 - Legs

 

  • Barbell back Squats 6 - 12 reps then
  • Leg Curl Machine 6 - 12 reps

 

  • Barbell Front Squats 6 - 12 reps then
  • Leg press Machine 6 - 12 reps

 

  • Barbell Back jump Squats 6 - 12 reps then
  • Lunges with x 2 dumbbells 6 - 12 reps (each leg)

Drop Sets

Pick any compound lift e.g. bench press, shoulder press, deadlift, squats, bent over row

Use an olympic barbell and plates

 

Start at 1 rep max or 90% of 1 rep max and complete 1 - 3 reps

Then drop the weight by 10 kg and complete as many reps as you can

Keep dropping by 10 kg and do as many reps as you can for another 4 times

Do not rest at all during the whole drop set

 

Do 2 sets of the compound lift first at 50 % 1 Rep Max followed by 1 or 2 drop sets, rest 1 - 2 mins between each set.

 

Either incorporate this into your normal workout or

Do this on 2 - 3 chosen compound lifts for a complete workout

21's

Pick any compound or isolation lift e.g - bench press, deadlift, pull ups, shoulder press, squats, bicep curl, tricep extension

 

Do 7 reps using only the first half of the normal range of motion

Do 7 reps using only the sencond half of the normal range of motion

Do 7 reps using the complete range of motion

 

Pick a weight at approx 50% of 1 rep max

 

Add this technique to any workout or pick 4 lifts and do 3 sets of each one for a complete workout

WTF GYM

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Havannah Street

Congleton

CW12 2AQ

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