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Old 11-22-2009, 11:09 PM   #1
BendtheBar
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Default German Volume Training Feedback

Received this from someone who ran German Volume Training:

Quote:
I have completed 9 weeks of the German volume training but I have added a twist to the routine. For the first week, I maintained the prescribed method of the workout by using one weight for ten sets and one secondary movement thereafter. Starting week two is when I added a twist. Here is the workout I have adopted scince week one:
Day 1: Chest / Triceps
Set Weight Reps
Incline Bench Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Flat Bench flyes 1 45 10
2 50 10
3 55 10
4 60 10
Dips 4 X 10
Cable Crossovers 4 X 10

Day 2: Legs / Biceps
Front Squats 1 135 10
2 145 10
3 155 10
4 165 10
5 175 10
6 185 10
7 190 10
8 195 10
9 200 10
10 205 10
Hack Squats 1 90 10
2 180 10
3 270 10
4 360 10
Leg Press 4 X 10 (Adding 90lbs. each set)
Leg Ext. 3 X 15
Leg Curls 3 X 15
Still-legged deads 3 X 15
Calf Press 3 X 15
Seated Calf raise 3 X 15
Head Bangers 5 X 10 (add 5lbs each set)
Push Downs 5 X 10 (add 5lbs each set)
Barbell Curls 1 40 10
2 45 10
3 50 10
4 55 10
Preacher Curls 4 X 10
Reverse Curls 4 X 10
Wrist Curls 4 X 20

Day 3 Shoulders / Back
Setted Military Press 1 135 10
2 140 10
3 145 10
4 150 10
5 155 10
6 160 10
7 165 10
8 170 10
9 175 10
10 180 10
Barbell Shrugs 1 225 10
2 275 10
3 315 10
4 325 10
5 350 10
6 365 10
7 375 10
8 385 10
9 395 10
10 405 10
Dumbell Laterals 3 X 15
Front Laterals 3 X 15
Rear Laterals 3 X 15
T Bar Row 5 X 10 (add 45lbs. each set)
Cable pulldowns 5 X 10 (add 15lbs each set)
Dumbell Pullovers 3 X 10
30 minutes of abs each day of weight training
**** After day 3, day 4 is rest day concerning weight training but 60 minutes of cardio.
**** Days 5 through 6
Same routine but cut reps down to 5 reps per 10 sets and add 10 pounds
between sets.
Now donít tell me this will not work; Iím 45 years old and in the best shape Iíve ever been in. In a workout like this, ďWILLĒ means everything. I eat a balanced diet and supplement with a daily multi vitamin and EAS protein drinks twice a day.

When I started this routine I was 247lbs at 27% body fat. Now Iím 212 at 14% body fat and Iíve gained about an inch on my arms, thighs,calves, and neck plus I can see considerable size in my chest while reducing my waist from a +38 to a -33.

Give this a tryÖIf you get through it, youíll see it. Trust me.
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