Back and Abs Shoulders Chest & Glutes Legs & Calves 4x Arms + 2 Chest Cardio

Only to be done in the

morning as fasted or
AFTER training.

1.Extend Set: 10 Wide 1. Seated DB Shoulder 1.Flat BB/DB bench 1.Free BB Back Triceps 30 mins LISS Cardio
grip + 10 Press 10 x 10 (choose a press Squats 1. Straight Bar/DB FLAT 1. Treadmill incline
Shoulder weight you normally 4 x 10.10.8.8 (Reg, wide stance, BENCH Triceps Extension walk 30 mins
width grip would do on your 2nd (increase weight, pause 1 sec, squeeze) (skull crushers) 4 X 15 (incline 10, level
+ 10 set, keep this weight for slow on negative rep. 10 x10 reps x 12 reps x10 reps x 4)
underhand all 10 sets. Bring DB all forced negative rep 10 reps (increasing 2. Stairmaster
Pull/Chin the way down to your on last set) 2. Dead lifts 4x weight) 30 mins (level 5)
ups 4 x shoulders but do not SS: Push ups (elbow 10.10.8.8
(10+10+10) lock elbows when going close to body) 4x 2. Dip Machine (or body
up. Slow and 15.12.12.10 3. Leg Press 4 x weight with weight and
2. Close grip pull down controlled.) 10.10.8.8 (increase chain) 4 X 15 reps x 12
4 x 10.10.8.8 (increase 2.Incline BB Bench weight, dropset on last) reps x10 reps x 10 reps
weight, Press (upper pecs) 4 (increasing weight) ABS
slow on 2. Seated DB lateral X 12.10.8.8 (increase 4. Single Leg AB Wheel 4 X 15-25
negative raises. 10x10 (do not weight, slow on neg. extensions 3. Triceps cable
rep w/ 1 let your arms touch rep., rep tempo 4-0- 4x10.10.10.10 Pushdowns, Close Grip 4 Roman Chair w/ leg lifts and
sec hold) your side when coming 2-0, squeeze) X 12 reps x 10 reps x10 alternating leg twist 4 X 15-
down. Keep it still SS: DB Flies 4x superset: double leg reps x 8 reps (increasing 25
3. Bentover BB Rows contracted. You should 12.10.10.8 extensions 4 x 10.10.8.8 weight, slow on negative
(underhand) have about 11 inches (increase weight, rep, squeeze) TRX Ab crunches 4 X 15-25
4x 10.10.10.8 from the side. Slow and slow on neg. rep., rep 5. Lying Leg Curls
controlled. Do not tempo 4-0-2-0, 4 x 10.10.8.8 (hold 1 4. Single arm tricep cable
4. DB Rows 4 x 10.10.8.8 swing arms) squeeze) sec and kick backs (DB or Cable)
drop on last set*** (full squeeze) 4 X 15 reps x 12 reps x 12
stretch, then squeeze on 3. Decline DB Rear 3.Decline reps x 10 reps (increasing
pull for 1 sec.) Delt raises (incline BB/M 6. Reverse Hack Squat weight, slow o
bench, palms facing achine 4x12.10.10.8
5. High pulley close grip each other) Bench Biceps
pull down to waist Press 7. Seated Leg Curls ** 3 down 2 up
4 x 12.10.10.8 drop*** 4. Standing Upright (lower 4 x 12.10.10.8 drop*** tempo**
(increase weight, slow Wide grip BB Rows pecs) 4 Superset: walking 3 x 10-20 reps
on negative 4x 10.10.8.8 (increase X lunges 4 X 15-25 each Biceps
rep w/ 1 weight, drop set on last 15.12.1 leg 1. Hammer Strength
sec hold) set) 2.10 Preacher Curls 4 x 10 reps
(Increase weight, Inner Thigh x 10 reps x 8 reps x 8 reps
6. Single arm Seated Plate 5. Seated Close grip slow on negative rep, 1.Machine Abductors 4 (increasing weight)
loaded row machine machine shoulder squeeze) x #1
(wide grip) press. 4x 10.10.8.8 2. Standing Barbell Drag
4 x 10.10.8.8 drop on (increase weight, drop 4.Close grip 2. Machine Adductors 4 Curls 4x 12 reps x 10 reps
last*** set on last set) machine chest prest x #2 (drop on last) x10 reps x 8 reps
(increase weight, slow 4 X 10.8.6.6 drop*** (increasing weight, hold
on negative 6. Reverse machine (Increase weight, 3. Cable side leg and squeeze at the top for
rep w/ 1 rear delt flies drop on last) adductors 4 x #3 2 secs)
sec hold) 4x 12.10.10.8 (increase
weight, drop set on last 6. Machine Pec- Calves 3. Incline bench DB Curls
7. Deadlifts 4 x set) Deck/Cable Chest 1. Standing Calf 4 x 12 reps x 10 reps x 8
Flies (thumbs Raises reps x 8 reps (increasing
10.10.10.8 (increase 7. Battling ropes 4x facing each other) (feet position 3: out, weight, twist and rotate
weight) 30secs 4 X 10.8.8.6 straight, in) palm face up)
(increasing weight, 4 X (12+12+12)
Calves Triceps slow on negative rep, 4. Squatting bicep E-Z
1. Standing Calf Raises 1. 3 position single arm squeeze) 2. Seated Calf Raises (bent) bar curl 4 x 15 reps
(feet position 3: out, cable pull down (feet position 3: out, x 12 reps x 12 reps x 10
straight, in) 4x (10 standing at 4 7.Incline bench DB straight, in) reps (increasing weight)
4 X (12+12+12) feet away + 10 close grip chest 4 X (12+12+12)
standing 2 feet away + press superset with
2. Seated Calf Raises 10 standing 5 inches pushups CHEST
(feet position 3: out, away from the cable) 4 X 15.12.10.10 1. Decline bench BB
straight, in) 4 x (10+10+10) (slow on negative press
4 X (12+12+12) (start weight at 20 and rep, squeeze) + 4 x 4x 10.10.8.8
increase) 10.10.8.8
+
superset w/ Biceps 2. Single arm plate loaded
EZ bar Tricep 1. Machine decline bench press (angle
pushdown preacher curls your body to one side of
4 x 10.10.10.10 4 x 10.10.10.10 the chair then face
(dropset on last) forward and push)
2. EZ BB skullkrusher 4.10.10.10.8 (increase
on flat bench superset 2. 21’s Bicep curls weight )
w/ decline bench EZ 4 x (7+7+7)
bar skullcrusher
4 x (10+10)

3. Rope pushdown
4x10.10.10.10 (increase
weight, slow on
negative and squeeze
and hold 1 sec.)

Drop sets on last would look like 4 x 10.10.(8 drop ***8+10+10)

Phase One- Week 1-4
 Heavy weight
 Lower reps
 High intensity techniques
o Negative reps- controlled lowering of a weight to the starting position.

Phase TWO (week 4-8)

Hit (Back/ Shoulder) twice every week
Day 1- Heavy Weight-Low Rep day (phase 1)
Day 2- Light Weight High Rep day
  Forces Negative reps-Partner presses down on the negative
 Drop sets
 Extended sets on last set (changing position of your body to complete the exercise)

German Volume Training Phase One Shoulder ** 10x10=100 reps total exercise
Beginner: 10 x 6/5/4/6/5/4 increasing weight for every working week
Intermediate: 10 x 5/4/3/5/4/3 increasing weight for every working week
Advance: 10 x 10 increasing weight for every working week
*** Once completed 10x10 successfully increase in weight by 5% next week.
 Warm-up: pick a weight you can do 20x or the weight you pick on the second set of that exercise.
** NO weight change, choose a weight that you can complete all 10 sets.
** 45-60 sec rest in between each set
** 4-0 – 2-0 tempo

Keep your training slowed and control. Mind to muscle connection

Hold and squeeze, slow on the negative.