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    Advanced German Volume Training - Week 1

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    tactouc
    The document outlines a 7 day training program called Advanced German Volume Training for week 1. It provides the schedule, listing the muscle groups targeted each day. For each exercise, it specifies the number of sets, target reps, tempo, and rest period between sets. A legal disclaimer at the beginning advises consulting a physician and assumes no liability for any injuries from following the program.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Advanced German Volume Training - Week 1

    Uploaded by

    tactouc
    1K views9 pages
    The document outlines a 7 day training program called Advanced German Volume Training for week 1. It provides the schedule, listing the muscle groups targeted each day. For each exercise, it specifies the number of sets, target reps, tempo, and rest period between sets. A legal disclaimer at the beginning advises consulting a physician and assumes no liability for any injuries from following the program.

    Original Description:

    A.G.V

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    © © All Rights Reserved

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    The document outlines a 7 day training program called Advanced German Volume Training for week 1. It provides the schedule, listing the muscle groups targeted each day. For each exercise, it specifies the number of sets, target reps, tempo, and rest period between sets. A legal disclaimer at the beginning advises consulting a physician and assumes no liability for any injuries from following the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views9 pages

    Advanced German Volume Training - Week 1

    Uploaded by

    tactouc
    The document outlines a 7 day training program called Advanced German Volume Training for week 1. It provides the schedule, listing the muscle groups targeted each day. For each exercise, it specifies the number of sets, target reps, tempo, and rest period between sets. A legal disclaimer at the beginning advises consulting a physician and assumes no liability for any injuries from following the program.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9
    At a glance
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    The program outlines a German Volume Training routine with full body workouts split across 6 days per week focusing on compound lifts and high volume.

    The workout split has chest/back on day 1, biceps/triceps on day 2, rest or cardio on day 3, quads/hams on day 4, back/delts on day 5, rest or cardio on day 6, and chest/back again on day 7.

    Some of the exercises described include bench press, pull-ups, dips, curls, rows, squats, deadlifts, leg presses, shoulder presses, lateral raises and pullovers.

    Ben Pakulski Presents…

    Advanced
    German Volume Training
    WEEK 1

    www.mi40nation.com 1
    Advanced(German(Volume(Training

    Legal Disclaimer

    The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in
    conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition
    program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the
    recommendations in the program, you are agreeing to accept full responsibility for your actions.

    By continuing with the program you recognize that despite all precautions on the part of Pakulski Fitness International, there are risks of injury or illness which
    can occur because of your use of the aforementioned information, and you expressly assume such risks and waive, relinquish and release any claim which you
    may have against Pakulski Fitness International, or its affiliates, as a result of any future physical injury or illness incurred in connection with, or as a result of,
    the use or misuse of the program.

    www.mi40nation.com 2
    Advanced(German(Volume(Training

    Schedule

    Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7


    (e.g; Mon) (e.g; Tue) (e.g; Wed) (e.g; Thur) (e.g; Fri) (e.g; Sat) (e.g; Sun)

    Week 1 Chest / Back Biceps / Triceps Off or Cardio Quads / Hams Delts / Back Off or Cardio Chest / Back

    www.mi40nation.com 3
    Advanced(German(Volume(Training
    Week 1

    Day 1 - Chest / Back Approx. Workout Time: 46 mins

    Target Rest
    Exercise Sets * Tempo Set / Weight / Reps
    Reps (secs)

    A1 15º Inc. BB Bench Press 10 3-5 4-0-1-0 90

    A2 Neutral-Grip Pull-Ups 10 3-5 3-0-1-0 90

    B1 15º Dec. DB Press 3 5-7 4-1-1-0 75

    B2 Seated Cable Rows, Underhand / Reverse-Grip 3 5-7 3-0-1-1 75

    www.mi40nation.com 4
    Advanced(German(Volume(Training
    Week 1

    Day 2 - Biceps / Triceps Approx. Workout Time: 47 mins

    Target Rest
    Exercise Sets * Tempo Set / Weight / Reps
    Reps (secs)

    A1 Parallel Bar Tricep Dips 10 3-5 4-1-X-0 90

    A2 DB Preacher Curls 10 3-5 4-1-X-0 90

    Seated Overhead Cable / Rope Extensions


    B1 3 5-7 3-1-1-0 75
    (facing away from apparatus)

    B2 30º Inc. DB Hammer Curls 3 5-7 3-1-1-0 75

    www.mi40nation.com 5
    Advanced(German(Volume(Training
    Week 1

    Day 4 - Quads / Hams Approx. Workout Time: 51 mins

    Target Rest
    Exercise Sets * Tempo Set / Weight / Reps
    Reps (secs)

    A1 Single-Leg Seated Leg Curls 10 3-5 5-0-1-0 90

    A2 Hack Squats 10 3-5 4-0-1-0 90

    B1 Romanian Deadlifts 3 5-7 4-0-1-0 75

    B2 Leg Press - feet low (Quad Emphasis) 3 6-8 3-1-1-0 75

    www.mi40nation.com 6
    Advanced(German(Volume(Training
    Week 1

    Day 5 - Back / Delts Approx. Workout Time: 41 mins

    Target Rest
    Exercise Sets * Tempo Set / Weight / Reps
    Reps (secs)

    A1 Seated DB Overhead Press 10 4-6 4-0-1-0 30

    A2 Seated DB Lateral Raises 10 4-6 4-0-1-0 30

    A3 Neutral-Grip Pull-Ups 10 3-5 4-1-X-0 30

    B1 Bent Cable Lateral Raises 4 5-7 3-1-1-0 30

    B2 30º Inc. Prone Supported DB Lateral Raises 4 5-7 3-0-1-1 30

    B3 Lying Dec. Cable Pullovers (lat focus) 4 5-7 3-1-1-0 30

    www.mi40nation.com 7
    Advanced(German(Volume(Training
    Week 1

    Day 7 - Chest / Back Approx. Workout Time: 47 mins

    Target Rest
    Exercise Sets * Tempo Set / Weight / Reps
    Reps (secs)

    A1 30º Inc. BB Bench Press 10 3-5 4-1-X-0 90

    A2 Hammer / Machine Rows 10 3-5 4-1-1-0 90

    B1 Flat DB Chest Press 3 5-7 3-1-1-0 75

    B2 Lying Dec. Cable Pullovers (lat focus) 3 5-7 3-1-1-0 75

    www.mi40nation.com 8

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