German Volume Training(Qaurtine Style) no gym, no problem
Bulking
Intermediate
Dumbbell
Plan Details
The German Volume Training(Qaurtine Style) no gym, no problem routine by miketrull is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a GVT which is German Volume Training means its 10 sets of 10 with 90 sec rest between sets. Also its push and pull routine so for example Monday is Chest/Back so a 1 movement for each 1 Push for Chest and 1 Pull for Chest and the same goes for Back 10 sets of 10. I have the gym style German Volume Training Workout but that's when we can go back. Also the weight I put is for 1 dumbbell not 2 so an example if it's a chest press it would be 65Left and 65Right side total of 130 for the weight I usually put just 65 lol idk why
Routine detail
Any
Legs/Abs
Est. 158 min
7 exercises
Dumbbell Plie Squat
10 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
10 Sets x 10 Reps
Dumbbell Calf Raise
10 Sets x 10 Reps
Plank
5 Sets
Bench Hip Thrust
10 Sets x 10 Reps
Dumbbell Squat
10 Sets x 10 Reps
Kettlebell Front Squat
10 Sets x 10 Reps
Any
Shoulders/Arms
Est. 122 min
5 exercises
Dumbbell Seated Arnold Press
10 Sets x 10 Reps
Dumbbell Seated Bicep Curl
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Single-Leg Bench Dip
10 Sets x 10 Reps
Dumbbell Shoulder Shrug
10 Sets x 10 Reps
Any
Chest/Back
Est. 141 min
5 exercises
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Incline Fly
10 Sets x 10 Reps
Push-Up
10 Sets x 10 Reps
Dumbbell Bent-Over Row
10 Sets x 10 Reps
Dumbbell Pullover
10 Sets x 10 Reps
