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GVT- Back/Chest-Legs-Shoulder/Arms
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The GVT- Back/Chest-Legs-Shoulder/Arms routine by Jason Bartelheim is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Back/Chest
Est. 0 min
12 exercises
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Pendlay Row
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Smith Machine Bench Press (Wide Grip)
5 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Wed
Hams/Quads
Est. 0 min
12 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Hack Squat (Reverse Position)
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Fri
Delts/Arms
Est. 0 min
12 exercises
Barbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Leverage Shoulder Press
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Fri
Triceps
Est. 0 min
5 exercises
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Any
Chest
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Smith Machine Decline Bench Press (Wide Grip)
5 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Any
Biceps
Est. 0 min
5 exercises
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Any
Quads
Est. 0 min
5 exercises
Hack Squat (Reverse Position)
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Any
Core
Est. 0 min
4 exercises
Decline Crunch
3 Sets x 10 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
