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10 GVT Supersatz
Bulking
Advanced
Machine strength
Plan Details
The 10 GVT Supersatz routine by TOM MY is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
1 Brust und Rücken
Est. 47 min
4 exercises
Dumbbell Incline Bench Press
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Any
3 Schulter und Arme
Est. 48 min
4 exercises
Barbell Tricep Extension (Supine)
10 Sets x 10 Reps
Barbell Curl
10 Sets x 10 Reps
Barbell Rear Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Any
2 Beine Bauch
Est. 47 min
6 exercises
Machine Calf Raise
3 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Crunches with weight
3 Sets x 8 Reps
Any
4 Rotatoren
Est. 32 min
2 exercises
Cable External Rotation
10 Sets x 10 Reps
Kurzhantel Aussenrotation
10 Sets x 10 Reps
