rhemalogos Posted June 12, 2012 Share Posted June 12, 2012 I started this routine yesterday and I would love some feedback from you guys. Critiques, suggestions, etc. I am thinking about doing this for a few months and then start German Volume Training. Monday: Chest, Triceps, Biceps, Forearms Dumbbell Bench Press 3 6-10Incline Dumbbell Press 3 6-10Dumbbell Flyes 3 8-10Lying Dumbbell Extensions 3 10-12Seated One-Arm Extensions 3 8-10Bench/Chair Dips 3 10-12Seated Alternate Dumbbell Curls 3 8-10One-Arm Preacher Curls 3 8-10One-Arm Dumbbell Wrist Curls 3 10-12 Wednesday: Abs, Thighs, Calves Superset Bench Crunches 3 30Lying Leg Raises 3 30Dumbbell Squats (Dumbbells at shoulders) 3 10-12Dumbbell Lunges (Alternating legs) 3 10-12Dumbbell Leg Curls (Dumbbells between feet) 3 10-12Dumbbell stiff-Legged Deadlifts 3 8-10Seated Calf Raises (Dumbbell on knees) 3 15-20Standing One-Leg Calf Raises (holding DB in one hand) 3 10-12 Friday: Shoulders, Back, and Calves Seated Dumbbell Presses 3 8-10Lateral Raises 3 8-10Rear-Delt Raises (facedown on a bench) 3 8-10Dumbbell Shrugs 3 8-10Dumbbell Pullovers 3 12-15One-Arm Dumbbell Rows 3 8-10Two-Arm Dumbbell Rows (facedown, elbows wide) 3 10Standing One-Leg Calf Raises (holding dumbbell in one hand) 3 10-12Dumbbell Reverse Wrist Curls (forearms on thighs) 3 10-12 Link to comment Share on other sites More sharing options...
rhemalogos Posted June 13, 2012 Author Share Posted June 13, 2012 Bump Link to comment Share on other sites More sharing options...
C.O. Posted June 13, 2012 Share Posted June 13, 2012 Looks solid. What is German volume training? Do you have a link for info on it? -Dylan Link to comment Share on other sites More sharing options...
veggiesasquatch Posted June 13, 2012 Share Posted June 13, 2012 German volume is for advanced lifters.... Why no barbell work? Link to comment Share on other sites More sharing options...
rhemalogos Posted June 13, 2012 Author Share Posted June 13, 2012 German volume is for advanced lifters.... Why no barbell work? Home gym, no barbells, no partner, no money for Smith Machine. Plus my brother is completely shredded...total Beast and never lifted one Barbell so I figured I could do the same. Link to comment Share on other sites More sharing options...
rhemalogos Posted June 13, 2012 Author Share Posted June 13, 2012 Looks solid. What is German volume training? Do you have a link for info on it? -Dylan It is for advanced lifters, but several bodybuilding champs started off with beginner-intermediate GVT. Link to comment Share on other sites More sharing options...
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