Sample German Volume training routine
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Day One: Chest and Back: A1) (med) Incline Dbells w/rotation: 10 x 10 at (4,1,X,1) = tempo A2) Pull-downs: 10 x 10 at (4,1,X,1) B1) Flat Flies :3 x 10-12 at (2,1,X,1) B2) Fat Handled D-bell 1-Arm Rows: 3 x 10-12 at (2,1,X,1) Day Two: Legs & Abs: A1) Leg Press: 10 x 10 at (4,1,X,1) A2) Stiff Leg Dead: 10 x 10 at (4,1,X,1) B1) Seated Calf Raise: 3 x 10-12 at (2,1,X,1) B2) Roman Chair Sit-Ups: 3 x 10-12 at (2,1,X,1) Day Three: Arms & Shoulders: A1) Dips: 10 x 10 at (4,1,X,1) A2) 12" Grip Straight Bar Curls: 10 x 10 at (4,1,X,1) B1) Pull Overs: 3 x 10-12 at (2,1,X,1) B2) 8+12 Curls: 3 x 10-12 at (2,1,X,1) That is the first program. It looks simple enough on paper but will defiantly take its toll. The key is to not start too heavy in week one and also be strict with the tempo. ------------------------------------------------------------------------- Here is the second program. This is from this past August and is a 6 day program. This one I did mon, tues, thurs, fri. You do the workouts as follows mon = 1, tues = 2, thurs = 3, fri = 4, mon = 5, tues = 6, thurs = 1, fri = 2.... These also have very short rest periods between sets. Workout 1:Chest and Back: A1) Incline D-bells w/ rotation : 10 x 6 at (3,1,X,1) - 1 min rest A2) Wide Grip Chins: 10 x 5 at (3,1,X,1) - 2 min rest B1) Flat Fly's: 3 x 12-15 at (3,1,X,1) B2) 1-Arm D-bell Rows: 3 x 8-12 at (3,1,X,1) Workout 2: Legs: A1) Back Squat: 10 x 6 at (3,1,X,1) - 1 min rest A2) Leg Curls: 10 x 6 at (3,1,X,1) - 2 min rest B1) Step Ups: 3 x 12-15 at (3,1,X,1) - 1 min rest B2) Walking Lunges: 3 x 8 each leg (no tempo) - 2 min rest Workout 3: Arms: A1) Medium Grip Chins: 10 x 6 at (4,0,X,0) - 1 min rest A2) Skull Crushers: 10 x 6 at (3,1,X,1) - 2 min rest B1) Off Set Curls: 3 x 10 at (3,1,X,1) - 1 min rest B2) Back Supported Triceps Push Downs: 3 x 12 at (3,1,X,1) - 2 min rest Workout 4: Chest and Back: A1) Flat Bench: 10 x 6 at (4,0,X,0) - 1 min rest A2) Hammer Rows: 10 x 6 at (4,0,X,0) - 2 min rest B1) 1-1/4 Flt's: 3 x 8 at (4,0,X,0) - 1 min rest B2) Seated Rows w/ Rope Handles: 3 x 10 at (4,0,X,0) - 2 min rest Workout 5: Legs: A1) Hack Squats: 10 x 6 at (4,0,X,0) - 1 min rest A2) Step Ups: 10 x 8 at (no tempo) - 2 min rest B1) Seated Calf Raise: 3 x 12 at (4,0,X,0) - 1 min rest B2) Standing Calf Raise: 3 x 12 at (4,0,X,0) - 2 min rest Workout 6: Arms: A1) 8+12 Curls w/ Fat Bar: 10 x 8+12 at (4,0,X,0) - 1 min rest A2) Skull Crushers w/ Rope: 10 x 6 at (4,0,X,0) - 2 min rest B1) 1 Arm Hammer Curls: 3 x 8-12 at (4,0,X,0) - 1 min rest B2) JM Press: 3 x 12 at (4,0,X,0) - 2 min rest Back to workut One. |