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    German Volume Training

    Uploaded by

    multoo
    This document outlines a 4-week German volume training program. It lists the exercises performed each week, along with sets, reps, and tempo. It also includes rest times between exercises. Each week aims to increase volume by adding more sets and decreasing rest times. The results section at the bottom tracks performance across workouts, showing increasing weights lifted over the 4 weeks.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    German Volume Training

    Uploaded by

    multoo
    863 views4 pages
    This document outlines a 4-week German volume training program. It lists the exercises performed each week, along with sets, reps, and tempo. It also includes rest times between exercises. Each week aims to increase volume by adding more sets and decreasing rest times. The results section at the bottom tracks performance across workouts, showing increasing weights lifted over the 4 weeks.

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    © Attribution Non-Commercial (BY-NC)

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    PDF, TXT or read online from Scribd

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    This document outlines a 4-week German volume training program. It lists the exercises performed each week, along with sets, reps, and tempo. It also includes rest times between exercises. Each week aims to increase volume by adding more sets and decreasing rest times. The results section at the bottom tracks performance across workouts, showing increasing weights lifted over the 4 weeks.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    863 views4 pages

    German Volume Training

    Uploaded by

    multoo
    This document outlines a 4-week German volume training program. It lists the exercises performed each week, along with sets, reps, and tempo. It also includes rest times between exercises. Each week aims to increase volume by adding more sets and decreasing rest times. The results section at the bottom tracks performance across workouts, showing increasing weights lifted over the 4 weeks.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    German Volume Training by LilH

    Zsumowane ciary
    Sets Reps Tempo 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 Rest [s]

    Results.Set
    1st 2nd

    Week 1

    Tr ic

    Incline BP Incline Flyes Bench Press BP Flyes Pull Down Hammer Rows Barbell Rows Pullovers Barbell Curl DB Curl Preacher Curl Revers Curl Press Down Skull Crushers Pompki podpor
    Over Head Exten

    Front Raise

    ar ki

    Side Rise

    Barbell MP
    Lateral Rise

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602

    120 120 120 120 120 120 120 120 120 120
    Rest [s]

    K B ep s ic ep s Pl ec y

    la tk a

    1 3 3 3 2 2

    Sets Reps Tempo 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    Results.Set
    1st 2nd

    Week 2

    Tr ic

    Incline BP Incline Flyes Bench Press BP Flyes Pull Down Hammer Rows Barbell Rows Pullovers Barbell Curl DB Curl Preacher Curl Revers Curl Press Down Skull Crushers Pompki podpor
    Over Head Exten

    Front Raise

    ar ki

    Side Rise

    Barbell MP
    Lateral Rise

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602

    100 100 100 100 100 100 100 100 100 100
    Rest [s]

    K B ep s ic ep s Pl e cy

    la

    tk a

    1 1 1 2 2 2 3 3

    Sets Reps Tempo

    Results.Set
    1st 2nd

    Week 3

    Tr ic

    Incline BP Incline Flyes Bench Press BP Flyes Pull Down Hammer Rows Barbell Rows Pullovers Barbell Curl DB Curl Preacher Curl Revers Curl Press Down Skull Crushers Pompki podpor
    Over Head Exten

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    Front Raise

    ar ki

    Side Rise

    Barbell MP
    Lateral Rise

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602

    100 100 100 100 100 100 100 100 100 100
    Rest [s]

    K B ep s ic e ps Pl ec y

    la tk a

    1 2 3

    Sets Reps Tempo 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    Results.Set
    1st 2nd

    Week 4

    Tr ic

    Incline BP Incline Flyes Bench Press BP Flyes Pull Down Hammer Rows Barbell Rows Pullovers Barbell Curl DB Curl Preacher Curl Revers Curl Press Down Skull Crushers Pompki podpor
    Over Head Exten

    Front Raise

    ar ki

    Side Rise

    Barbell MP
    Lateral Rise

    5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5

    201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602 201 602

    100 100 100 100 100 100 100 100 100 100

    K B ep s ic ep s Pl e cy

    la

    tk a

    1 2 3 3

    Results.Sets No.
    2nd 3rd 4th 5th

    3,75 2,5 1

    8,25

    Results.Sets No.
    2nd 3rd 4th 5th

    9,75= 3,75+2,5+2,5+1 8,25= 3,75+2,5+1+1

    Results.Sets No.
    2nd 3rd 4th 5th

    Results.Sets No.
    2nd 3rd 4th 5th

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