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GVT / Supersets V.3
General
Advanced
Machine strength
Plan Details
The GVT / Supersets V.3 routine by bvdh1972 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 2
Chest & Back
Est. 72 min
9 exercises
Rowing
1 Set
Leverage Chest Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Treadmill Running
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Step Machine
1 Set
Machine Fly
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Day 2
Quads/Hamstring & Abs
Est. 67 min
8 exercises
Hack Squat
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hex Bar Squat
4 Sets x 10 Reps
Plank
4 Sets
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Walking
1 Set
Day 3
Shoulders & Calves
Est. 71 min
9 exercises
Rowing
1 Set
Leverage Shoulder Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Step Machine
1 Set
Machine Reverse Fly
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Running
1 Set
Dumbbell Lateral Raise
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Day 4
Biceps & Triceps & Abs
Est. 76 min
10 exercises
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 24 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Step Machine
1 Set
Day 6
Fitness Test A
Est. 55 min
10 exercises
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
