WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises 10 10 70 Seconds Barbell Upright Rows 10 12 70 Seconds Tricep Rope Push-Downs 10 10 60 Seconds Dumbbell One-Arm Tricep Extension 5 12 60-90 Seconds TUESDAY Back, Biceps, Rear Delts Lat-Pulldowns Wide Grip 10 10 70 Seconds Bent Over Barbell Rows 10 10 90 Seconds One-Arm Dumbbell Rows 5 8 60-90 Seconds Standing Cable Pullovers 5 12 60-90 Seconds Machine Preacher Curls 10 10 70 Seconds Standing Barbell Curls 5 12 90 Seconds Rear Delt Rope Pulls 10 12 60-90 Seconds WEDNESDAY THURSDAY Legs, calves Back Squats 10 10 90 Seconds Leg Extensions 10 10 90 Seconds Lying Hamstring Curls 10 10 90 Seconds Leg Press 5 12 90 Seconds Standing Calf Raises 10 15 60-90 Seconds FRIDAY Chest, Shoulders, Triceps Barbell Bench Press 10 10 90 Seconds Machine Flys 10 10 90 Seconds Standing Dumbbell Shoulder Press 10 10 90 Seconds Front Plate Raises 10 10 70 Seconds Dumbbell Shrugs 10 10 90 Seconds Lying Dumbbell Tricep Extensions 10 10 90 Seconds SATURDAY Back, Biceps, Rear Delts Seated Cable Rows 10 10 90 Seconds Pull-Ups (assisted if needed) 10 8 90 Seconds
Deadlifts 5 5 2-4 minutes Dumbbell Hammer Curls 5 10 90 Seconds Standing Cable curls 5 10 70 Seconds Standing Rear Delt Dumbbell Raise 10 10 90 Seconds Quick Tips: -The weight I usually choose for a GVT exercise is usually around what I could perform 20 repetitions with on that specific exercise to failure. -Rest Times BETWEEN exercises is up you, I usually take 4-5 minutes once I finish an exercise before moving onto the next.
WEEK 4-6 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Slight Incline Dumbbell Press 10 10 90 Seconds Barbell Floor Press 10 10 90 Seconds Arnold Dumbbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises 10 12 90 Seconds barbell Shrugs 5 15 90 Seconds Triceps Pushdowns w/straight Bar 10 10 70 Seconds TUESDAY Back, Biceps, Rear Delts Close-Grip Lat Pulldown 10 10 70 Seconds T-Bar Rows 10 10 90 Seconds Wide-Grip Cable Row 5 10 90 Seconds Dumbbell Pullover 5 8 90 Seconds Standing Cable Curls w/straight Bar 10 10 70 Seconds Alternating Dumbbell Curls 5 8 60-90 Seconds Rear Delt Rope Pulls 10 10 60-90 Seconds WEDNESDAY THURSDAY Legs, calves Hack Squats 10 10 90 Seconds Barbell Front Squats 5 8 90 Seconds Barbbell RDL's (Stiff Leg Deadlifts) 10 10 90 Seconds Leg Extensions 10 10 90 Seconds Seated Calf Raises 10 12 60-90 Seconds FRIDAY Chest, Shoulders, Triceps Barbell Bench Press 10 10 90 Seconds Cable Crossovers 10 10 90 Seconds Standing Dumbbell Shoulder Press 10 10 90 Seconds Cable One-Arm Lateral Raises 5 10 90 Seconds Dumbbell Upright Rows 5 12 60-90 Seconds Tricep Overhad Extension w/ Rope 10 10 70 Seconds SATURDAY Back, Biceps, Rear Delts Bent Over Barbell Rows 10 10 90 Seconds Lat-Pulldowns Wide Grip 10 10 70 Seconds
Hammer Strength High Row 5 8 90 Seconds Deadlifts 4 4 2-4 Minutes Standing Barbell Curls 10 10 90 Seconds Standing Rear Delt Dumbbell Raise 10 10 90 Seconds
WEEK 7-9 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Legs, Calves Back Squats 10 8 90 Seconds Hack Squats 10 10 90 Seconds Seated hamstring Curls 10 10 70 Seconds Barbell Walking Lunges 5 10 2 minutes Single Leg-Extension 5 10 70 Seconds Standing Calf Raises 10 12 60-90 Seconds TUESDAY Chest Barbell Floor Press 10 10 90 Seconds Dumbbell Presses (Palms Facing In) 10 10 90 Seconds Slight Incline Dumbbell flys 5 10 90 Seconds Machine Flys 8 8 90 Seconds WEDNESDAY Back Pendlay Barbell Rows 10 10 90 Seconds Close-Grip Lat Pulldown 10 10 70 Seconds One-Arm Rows 5 10 90 Seconds Pull-ups 5 8 90 Seconds Hyperextensions (Back Extensions) 3 12 90 Seconds THURSDAY FRIDAY Shoulders, Traps Seated Dumbbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises 10 10 80 Seconds Barbell Upright Rows 5 12 70 Seconds Standing Rear Delt Dumbbell Raise 5 12 80 Seconds Front Dumbbell Raises 5 10 90 Seconds Dumbbell Seated Shrugs 5 15 90 Seconds SATURDAY Arms Seated Incline Dumbbell Curls 10 10 90 Seconds Tricep Rope Push-Downs 10 10 70 Seconds Standing Barbell Curls 10 10 90 Seconds Tricep Overhad Extension w/ Rope 10 10 90 Seconds Concentration Curls 5 12 90 Seconds Dips 5 12 90 Seconds
WEEK 10-12 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Legs, Calves Hack Squats 10 10 90 Seconds Leg Press 10 10 90 Seconds Leg Extensions 10 10 90 Seconds Lying Hamstring Curls 5 10 90 Seconds Barbell Front Squats 4 8 90 Seconds Seated Calf Raises 10 12 90 Seconds TUESDAY Chest Decline Barbell Press 10 10 90 Seconds Slight Incline Dumbbell Press 10 10 90 Seconds Machine Flys 5 10 90 Seconds Push-ups 5 20 60-90 Seconds WEDNESDAY Back Deadlifts 4 4 2-4 Minutes Lat-Pulldowns Wide Grip 10 10 70 Seconds Hammer Stength Rows 10 10 90 Seconds One-Arm Rows 4 10 90 Seconds T-Bar Rows 5 10 90 Seconds THURSDAY FRIDAY Shoulders, Traps Seated Arnold Dumbbell Press 10 10 90 Seconds Rear Delt Rope Pulls 10 10 70 Seconds Barbell Upright Rows 5 10 80 Seconds Cable One-Arm Lateral Raises 5 12 90 Seconds Standing Alternating Dumbbell Press 4 10 90 Seconds Dumbbell Shrugs 4 15 90 Seconds SATURDAY Arms Lying Dumbbell Tricep Extensions 10 10 90 Seconds Standing Cable curls 10 10 90 Seconds Seated Overhead Rope Extension 10 10 90 Seconds Machine Preacher Curls 10 10 90 Seconds Tricep Dumbbell Kickbacks 5 12 90 Seconds Barbell 21's 3 21 2-4 minutes