GVT on steroidzzzz, update

10×10 – 4:0:1 tempo (4 sec negative each rep) – 1:30 min rest between
Everything else – no particular tempo – 1 min rest between

Monday – Shoulders & Bis

OHP – 10×10
DB Rear Delt Flyes – 5×12
DB Lateral Raise – 5×12
DB Incline Curl – 10×10
Hammer Curls – 5×12
Forearm Curls – 5xFailure
Decline Weighted Situps – 3-5×12
Hanging Leg Raises 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Tuesday – Legs

Back Squat – 10×10
RDL – 10×10
Leg Ext – 5×12
Leg curls – 5×12
Calve Raises 5×15 or Failure

Wednesday – Off

Thursday – Chest & Tris

Incline DB – 10×10
BW Dips SS w/ Pec Flies – 10×10
Decline Bench – 5×12
Rope Pull Down – 5×12
Sigle Arm DB Overhead Tri Extensions – 5xFailure
Push ups – 5xFailure
Decline Weighted Situps – 3-5×12
Hanging Leg Raises – 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Friday – Back

Lat Pull Down – 10×10
Cable Rows – 5×12
Machine Pullover – 5×12
Shrugs – 5×12
Wide Grip Pull-Ups – 5xFailure

Saturday – Deadlift & Squats

Deadlifts – 10×10
Front Squat – 10×10
Calves – 5×15
Decline Weighted Situps – 3-5×12
Hanging Leg Raises – 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Sunday – Chest (or lagging body part)

BB Bench – 10×10
DB Bench – 10×10
Incline Chest Press – 5×12
Pushups – 5xFailure

 


 

Monday – Shoulders & Bis

OHP – 10×10
DB Rear Delt Flyes – 5×12
DB Lateral Raise – 5×12
DB Incline Curl – 10×10
Hammer Curls – 5×12 Cable Curls – 5×12 Forearm Curls – 5xFailure
Hanging Leg Raises 10×12 20 Minutes HIIT

Tuesday – Legs

Back Squat – 10×10
RDL – 10×10
Leg Ext – 5×12
Leg Curls – 5×12
Calf Raises 5×15 or Failure Hanging Leg Raises – 10×12

Wednesday – Fuck Around

Whatever The Fuck Probably Shoulders and Arms 20 Minutes HIIT

Thursday – Chest & Tris

BB Bench – 10×10 Incline DB – 10×10
BW Dips 5×12 Pec Flies – 5×12 Rope Push Down – 5×12
Skullcrushers – 5×12 Overhead Tri Extensions – 5×12 Push Ups – 5xFailure Hanging Leg Raises – 10×12

Friday – Back

Lat Pull Down – 10×10 Hammer Rows – 10×10 Pullovers 5×12 Cable Rows – 5×12 DB Rows – 5×12 Shrugs – 5×12 Hanging Leg Raises – 10×12 20 Minutes HIIT

Saturday – Deadlift & Squats

Deadlifts – 10×10
Front Squat – 10×10
Calves – 5×15 Hanging Leg Raises – 10×12

Sunday – Chest

BB Bench – 10×10
DB Bench – 10×10 Incline Chest Press – 5×12
Pushups – 5xFailure Hanging Leg Raises – 10×12 20 Minutes HIIT

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