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German volume training
Schedule
: Mon, Tue, Thu, Fri for 6-8 weeks
Day 1: Upper Body
| exercise | set | rep | note |
|---|
| Chest-Supported Dumbbell Row | 10 | 10 | 4 sec eccentrics reps, alternate exercise with 90 sec rest |
| Overhead Dumbbell Press | 10 | 10 | 4 sec eccentrics reps, alternate exercise with 90 sec rest |
Day2: Lower Body
| exercise | set | rep | note |
|---|
| Barbell Front Squats | 10 | 6 | 4 sec eccentrics reps, with 60 sec rest |
| Romanian Dead Lifts | 10 | 6 | 4 sec eccentrics reps, with 60 sec rest |
Day 3: Upper Body
| exercise | set | rep | note |
|---|
| Dumbbell Bench Press | 10 | 10 | 4sec eccentrics reps, alternate exercise with 90 sec breaks |
| Close-grip Lat Pulldown | 10 | 10 | 4sec eccentrics reps, alternate exercise with 90 sec breaks |
Day 4: Lower Body
| exercise | set | rep | note |
|---|
| Barbell Bulgarian Split Squat | 10 | 6 | 4 sec eccentrics reps, with 60 sec rest |
| Trap-Bar Deadlift | 10 | 6 | 4 sec eccentrics reps, with 60 sec rest |