Shock & Awe: GVT II
Follow the same split as GVT Round I
Day 1 – Chest & Back
|
Series |
Exercise description |
Sets |
Reps |
Tempo |
R.I. |
Weight Rep Recordings |
|
A1 |
Bench Press |
10 |
10 |
2010 |
60 |
|
|
A2 |
Rear Pulldowns |
10 |
10 |
2011 |
60 |
|
|
B1 |
Weighted Dips |
3 |
8 |
3010 |
30 |
|
|
B2 |
Hammer Strength High Rows |
3 |
8 |
3011 |
60 |
|
|
C1 |
Cable Crossovers |
3 |
8 |
3010 |
30 |
|
|
C2 |
Seated Rows with Rope |
3 |
8 |
3011 |
60 |
Day 2 – Legs & Abs
|
Series |
Exercise description |
Sets |
Reps |
Tempo |
R.I. |
Weight Rep Recordings |
|
A1 |
Machine or Free Squats |
10 |
10 |
2010 |
60 |
|
|
A2 |
Frog Leg Press (YouTube) |
10 |
10 |
2011 |
60 |
|
|
B1 |
Leg Extensions |
3 |
8 |
3010 |
30 |
|
|
B2 |
Lying Leg Curl |
3 |
8 |
3010 |
60 |
|
|
C1 |
Calves on Leg Press |
3 |
As many as possible |
5010 |
30 |
|
|
Abs |
||||||
|
A1 |
Hanging Knee Raise |
3 |
15-20 |
5011 |
10 |
|
|
A2 |
Machine Crunches |
3 |
15-20 |
3011 |
30 |
|
|
A3 |
Side bends (on hyperextension machine) |
3 |
15-20 |
2010 |
60 |
Day 3 – Shoulders & Arms
|
Series |
Exercise description |
Sets |
Reps |
Tempo |
R.I. |
Weight Rep Recordings |
|
A1 |
Hammer Strength Shoulder Press |
4 |
8 |
4010 |
10 |
|
|
A2 |
Standing Side DB Lateral Raises |
4 |
8 |
4010 |
30 |
|
|
A3 |
Reverse DB Flyes (lay face down on an incline bench) |
4 |
8 |
3011 |
60 |
|
|
B1 |
DB Curls |
4 |
8 |
3010 |
10 |
|
|
B2 |
Incline Bench DB Curls |
4 |
8 |
3010 |
30 |
|
|
B3 |
Behind Head Cable Curls (YouTube) |
4 |
8 |
3010 |
60 |
|
|
C1 |
Close Grip Bench |
4 |
8 |
3110 |
10 |
|
|
C2 |
Overhead One Arm DB Extension |
4 |
8 |
3010 |
30 |
|
|
C3 |
Machine Dips |
4 |
8 |
3011 |
60 |