GVT - Linwood Ham 1st Month
GVT is short for German Volume Training. This routine is incredibly simple by design, but incredibly effective in developing strength. It is not unheard of to have an increase in load during every single workout. The cumulative volume of each workout calls for a substantial amount of recovery between workouts, so cardio will be steady state walking or jogging for 1.75-5.0 miles (depending on just how sore you are)
EQUIPMENT NEEDED THIS WEEK:
- BARBELL AND RACK WITH VARIOUS WEIGHTS
- DUMBBELLS WITH VARIOUS WEIGHTS
- CABLES OR SELECTORIZED MACHINE(S)
THE VIDEOS ARE SETUP TO GUIDE YOU FOR OPTIMAL FORM. TO READ DON'S ADVICE WHILE YOU PERFORM THE EXERCISES FOR THE FIRST TIME, PRESS THE CC NEXT TO THE VIMEO LOGO BEFORE PRESSING PLAY.
DAY ONE - CHEST & bACK
bENCH pRESS
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM.
- MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
barbell bent over row
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM.
- REST 90 SECONDS AND REPEAT THE BENCH/ROW COMBO
- CAN USE LAT PULLDOWN INSTEAD IF DESIRED.
REPEAT THIS PAIRING FOR 10 ROUNDS OF 10 REPS...YES, TEN
CABLE CHEST FLY
3 SETS X 12 REPS
- REST 60 SECONDS & REPEAT
ONE ARM DUMBBELL ROW
3 SETS X 12 REPS
- REST 60 SECONDS & REPEAT
FINISH DAY ONE WITH steady state walking or jogging for 1.75-5.0 miles (depending on just how sore you are)
DAY TWO - off
DAY THREE - lEGS & aBS
BARBELL BACK SQUAT
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM.
- MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
SUMO DEADLIFT
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM.
- REST 90 SECONDS AND REPEAT THE BENCH/ROW COMBO
REPEAT THIS PAIRING FOR 10 ROUNDS OF 10 REPS...YES, TEN
- CAN USE NORMAL DEADLIFT STANCE IF PREFER
AB SLINGS SIDE TO SIDE TUCKS
3 SETS X 20 REPS
LEANING PLANK
3 SETS X :60-:90 HOLD
FINISH DAY three WITH steady state walking or jogging for 1.75-5.0 miles (depending on just how sore you are) & FINISH DAY three WITH MOBILITY WORK
DAY FOUR - OFF
DAY THREE IS A REST AND RELAX DAY. MAKE SURE TO DRINK LOTS OF FLUIDS AND RECUPERATE.
DAY FIVE - SHOULDERS, TRIS/BICEPS
TRCIEP EXTENSIONS
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM. (GUESS)
- MOVE TO NEXT MOVEMENT AND BEGIN INSIDE OF 10 SECONDS.
CABLE BICEP CURLS
USE A LOAD @ 55-65% OF YOUR MAX AND COMPLETE 10 REPS IN PERFECT FORM.(GUESS)
- REST 90 SECONDS AND REPEAT THE BENCH/ROW COMBO
REPEAT THIS PAIRING FOR 10 ROUNDS OF 10 REPS...YES, TEN
- CAN USE DUMBELLS IF PREFER
cABLE lATERAL rAISES
3 X 12-15 REPS/ARM
REVERSE FLYES
3 SETS X 12-15 REPS/ARM
FINISH DAY three WITH steady state walking or jogging for 1.75-5.0 miles (depending on just how sore you are) & FINISH DAY three WITH MOBILITY WORK