Week 1 German volume training

Week 1 – extensive mix with GVT

Day 1.

A1: Back Squat; 10 reps @ 50% 1RM; rest 90sec x 10 sets
A2: DB Strict Press; 10 reps; rest 90sec x 10 sets – @ 10kgs/hand
B. Lat Pull Downs; 5 reps x 5 sets – rest 2 mins between sets

Day 2.

A. Barbell Bicep Curls; 10 reps; rest 90sec x 5 sets
B. Fwd Lunges; 10 reps per leg; rest 2 mins x 3 sets
C1. Tricep Press Downs; 10 reps; rest 90sec x 3 sets
C2. Skull Crushers; 10 reps; rest 90sec x 3 sets

Day 3.

A. Bench Press; 10 reps @ 50% 1RM; rest 60 – 90sec x 10 sets
B1; Rack Dips; 5 reps; rest 1 min x 5 sets
B2; Incline DB Press; 5 reps; rest 1 min x 5 sets

Day 4.

A. Romanian DL; 10 reps @ 31X1; rest 2 mins x 3 sets
B1. Russian KB Swings; 10 heavy reps; rest 60 sec x 5 sets
B2. Flat Bench Pec Flys; 10 reps; rest 60 sec x 5 sets
C. DB Bent Over Row; 10 reps; rest 1 min b/w arms x 3 sets – tough every set

Notes

A. 50kg pull down
70 kg – easy
80kg – good
90kg – smooth
92.5 kg – good

Tuesday

25kg /
30
35
37.5
37.5

B. lunges fine – easy

C1. 22.5 / 10 kg
32 kg / 10
41 kg / 10

Thursday

15kg
17.5
20
22.5
25

Friday

40
50
60

B1. 25kg/ 8
27 kg. / 9
30 / 10
32.5 / 12.5
35 / 12.5 getting tough

15kg
22.5
25

Overall good week of training
like the new split

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