GVT / Supersets V.3 - JEFIT

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GVT / Supersets V.3 - JEFIT

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GVT / Supersets V.3

General

Advanced

Machine strength

Plan Details

The GVT / Supersets V.3 routine by bvdh1972 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 2

Quads/Hamstring & Abs

Est. 49 min

7 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Hex Bar Squat Demonstration

Hex Bar Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 20 Reps

Day 2

Chest & Back

Est. 45 min

6 exercises

Leverage Chest Press Demonstration

Leverage Chest Press

6 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

6 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Cable Standing Row Demonstration

Cable Standing Row

4 Sets x 10 Reps

Day 3

Shoulders & Calves

Est. 45 min

6 exercises

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

6 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

6 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

4 Sets x 10 Reps

Day 4

Biceps & Triceps & Abs

Est. 59 min

8 exercises

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

Plank Demonstration

Plank

4 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 25 Reps

Day 5

Cardio

Est. 27 min

11 exercises

Walking Demonstration

Walking

5 Sets

Road Cycling Demonstration

Road Cycling

5 Sets

Indoor Cycling Demonstration

Indoor Cycling

5 Sets

Step Machine Demonstration

Step Machine

1 Set

Mountain Biking Demonstration

Mountain Biking

5 Sets

Elliptical Training Demonstration

Elliptical Training

5 Sets

Rowing Demonstration

Rowing

1 Set

Swimming Demonstration

Swimming

1 Set

Running Demonstration

Running

1 Set

Mountain Climbers Demonstration

Mountain Climbers

1 Set

Burpees Demonstration

Burpees

1 Set

Day 6

Fitness Test A

Est. 55 min

10 exercises

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Day 7

Fitness Test B

Est. 64 min

14 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Side Bridge Demonstration

Side Bridge

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

1 Set x 20 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Crunch Demonstration

Crunch

1 Set x 30 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Plank Demonstration

Plank

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

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