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Just finished the first split of German Volume Training, it was excellent. I figured I would post the plan for anyone who is interested:
SPLIT 1:
Day 1 - Chest and Back
o Bench Press: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Chin Ups (Palms in): 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Incline Dumbbell Flyes: 3 Sets X 10-12 Reps
Use a 30X20 Tempo with 60 Seconds rest
o Seated Rows: 3 Sets X 10-15 Reps
Use a 30X20 Tempo with 60 Seconds rest
Day 2 – Legs and Abs
o Squats: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Leg Curls: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Weighted Sit-Ups: 3 Sets X 15-20 Reps
Use a 20X20 Tempo with 60 Seconds rest
o Calf Raises: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
Day 3 – Rest
Day 4 – Shoulders and Arms
o Tricep Press/Dips: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Bicep Curls: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Lateral Raises: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
o Lying Side Lateral Raises: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
Day 5 – Rest
SPLIT 2:
Day 1 - Chest and Back
o Incline Bench Press: 10 Sets X 6 Reps
Use a 50X0 Tempo with 90 Seconds rest
o Wide Pull Ups (Palms out): 10 Sets X 6 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Dumbbell Flyes: 3 Sets X 6 Reps
Use a 30X10 Tempo with 60 Seconds rest
o Barbell Rows: 3 Sets X 6 Reps
Use a 30X10 Tempo with 60 Seconds rest
Day 2 – Legs and Abs
o Deadlifts: 10 Sets X 8 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Leg Curls: 10 Sets X 8 Reps
Use a 50X0 Tempo with 90 Seconds rest
o Twisting Crunches: 3 Sets X 12-15 Reps
Use a 30X30 Tempo with 60 Seconds rest
o Calf Raises: 3 Sets X 10-15 Reps
Use a 30X30 Tempo with 60 Seconds rest
Day 3 – Rest
Day 4 – Shoulders and Arms
o Close-Grip Bench Press: 10 Sets X 6 Reps
Use a 50X0 Tempo with 90 Seconds rest
o Close-Grip EZ Bar Bicep Curls: 10 Sets X 6 Reps
Use a 50X0 Tempo with 90 Seconds rest
o Lateral Raises: 3 Sets X 10-12 Reps
Use a 20X20 Tempo with 60 Seconds rest
o Lying Side Lateral Raises: 3 Sets X 10-12 Reps
Use a 20X20 Tempo with 60 Seconds rest
Day 5 – Rest
SPLIT 3:
Day 1 - Chest and Back
o Decline Bench Press (barbell): 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Chin Ups (Palms in): 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Incline Dumbbell Flyes: 3 Sets X 10-12 Reps
Use a 30X20 Tempo with 60 Seconds rest
o Machine Row: 3 Sets X 10-15 Reps
Use a 30X20 Tempo with 60 Seconds rest
Day 2 – Legs and Abs
o Leg Press: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Hack Squat: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Abs Roller: 3 Sets X 25-30 Reps
60 Seconds rest
o Calf Raises: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
Day 3 – Rest
Day 4 – Shoulders and Arms
o Tricep cable Press downs: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Bicep preacher Curls: 10 Sets X 10 Reps
Use a 40X0 Tempo with 90 Seconds rest
o Dumbbell Shoulder Press: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
o Machine Reverse flyes: 3 Sets X 10-15 Reps
Use a 20X20 Tempo with 60 Seconds rest
Day 5 – Rest
View Diet Calendar, 04 February 2014:
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3088 kcal
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Fat: 72.51g | Prot: 303.69g | Carbs: 306.57g.
Breakfast: Egg (Whole), Nature's Own 100% Whole Wheat Bread. Lunch: Shadybrook Farms Boneless Turkey Breast Chops, hannaford broccoli uncooked, Coleman Natural All Natural Boneless Skinless Chicken Breasts, Fiber One fruit snacks (mixed berry), Taste of Inspirations Nonfat Greek Yogurt - Blueberry, Fiber One 90 Calorie Chewy Bars - Chocolate Peanut Butter. Dinner: Bob's Red Mill Quick Cooking Rolled Oats, Egg, Dymatize Nutrition Elite Fusion 7, Sweet Potato. Snacks/Other: Now Foods Dextrose Powder, MET-Rx BCAA 5000, Milk (2% Lowfat with Added Vitamin A), Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate - Gourmet Chocolate, Bananas. more...
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2660 kcal
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Exercise:
Jumping rope (medium speed) - 35 minutes, Resting - 7 hours and 30 minutes, Sleeping - 7 hours and 25 minutes, Desk Work - 8 hours, Walking (moderate) - 3/mph - 30 minutes. more...
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