German Volume Training

Day 1 Day 2 Day 3 Day 4 Day 5Chest and Back Legs and Abs OFF Arms & Shoulders OFF

ROCK THIS BAD BOY FOR 6 WEEKS

Day 1: Chest and Back

Exercise Sets Reps Tempo Rest IntervalA-1 Decline Dumbell Presses (Palms facing torso)

10 10 40X0 90sec

A-2 Lat Pull-Downs (wide grip)

10 10 40X0 90sec

B-1 Incline Dumbell Flies

3 10-12 3020 60sec

B-2 One Arm Dumbell Rows

3 10-12 3020 60sec

Day 2 Legs & Abs

Exercise Sets Reps Tempo Rest IntervalA-1 Back Squat 10 10 4020 90secA-2 Leg Curls 10 10 40X0 90secB-1 *Low-Cable Pull-ins

3 15-20 2020 60sec

B-2 Calf Raise 3 15-20 2020 60sec(*Get a weight lifting belt and buckle it. Attach it to a low pully of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet into the belt. Then pull your knees to your chest.)

Day 4 Arms & Shoulders

Exercise Sets Reps Tempo Rest IntervalA-1 Parallel Bar Dips 10 10 40X0 90secA-2 Incline Hammer Curls

10 10 40X0 90sec

B-1 *Bent Over Dumbell Lateral Raises

3 10-12 20X0 60sec

B-2 Tricep of Choice 3 10-12 20X0 60sec(*While seated on the edge of a bench with your torso bent over, raise the dumbells out to the side, making sure the top two knuckles are in line with your ears at the top of the movement.)

Tempo: 40X0 or 3020 – the first number represents the eccentric motion – the second number represents the pause at the bottom – the third number or letter in this case represents the concentric motion – the fourth number represents the pause at the top.

Rest Intervals: Rest intervals are extremely important with this workout. It is essential that you keep a stop watch with you and keep the rest intervals constant. Once you fatigue you are going to want to lengthen your rest intervals, we don’t want that.

Overload Mechanism: Once you are able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4 or 5 percent for the next workout. Expect to have some deep muscle soreness; it’ll take a few days after the lower workout for you to lose you limp

The recommended starting weights are a weight at which you can perform 20 reps. For the squat it would be approximately 60% of your single rep max. It will feel pretty easy at the start of the workout, but soon it will be tough around sets 4 or 5.