German Volume Training VS Arnold Schwarzenegger
Bulking
Advanced
Barbell
Plan Details
The German Volume Training VS Arnold Schwarzenegger routine by mortenfarcinsen is a 15 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine combind the German Volume Training with Arnold Schwarzeneggers AM PM work out. NOTE. This is not a beginner routine, and plenty of calories and rest is needed For the big compund exercises i use the 4 0 X 0 tempo, that means that you use 4 seconds at excentric fase, no pause, the concentric fase as quick as possible and no pause in the end The small isolated exercises is 3 0 X 0
Routine detail
Day 1
AM Chest and Back
Est. 57 min
4 exercises
Barbell Incline Bench Press
10 Sets x 6 Reps
Pull-Up
10 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 1
PM Legs and Abs
Est. 80 min
5 exercises
Barbell 1/2 Squat
10 Sets x 6 Reps
Barbell Lunge
10 Sets x 6 Reps
Machine Leg Extension
10 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 2
AM Shoulders
Est. 57 min
4 exercises
Barbell Military Press
10 Sets x 6 Reps
Dumbbell Seated Alternating Arnold Press
10 Sets x 6 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 2
PM Arms
Est. 57 min
4 exercises
Barbell Bench Press (Close Grip)
10 Sets x 6 Reps
Barbell Curl
10 Sets x 6 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 3
PM Chest and Back
Est. 57 min
4 exercises
Dumbbell Bench Press
10 Sets x 6 Reps
Barbell Bent-Over Row
10 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Day 3
AM Legs and Abs
Est. 81 min
5 exercises
Barbell Front Squat
10 Sets x 6 Reps
Barbell Lunge
10 Sets x 6 Reps
Machine Leg Extension
10 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 4
PM Shoulders
Est. 57 min
4 exercises
Barbell Military Press
10 Sets x 6 Reps
Dumbbell Seated Alternating Arnold Press
10 Sets x 6 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
AM Arms
Est. 57 min
4 exercises
Barbell Bench Press (Close Grip)
10 Sets x 6 Reps
Barbell Curl
10 Sets x 6 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 5
PM Legs and Abs
Est. 80 min
5 exercises
Barbell 1/2 Squat
10 Sets x 6 Reps
Barbell Lunge
10 Sets x 6 Reps
Machine Leg Extension
10 Sets x 6 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 5
AM Chest and Back
Est. 27 min
4 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 6
PM Arms
Est. 0 min
0 exercises
This day is empty
Day 6
AM Shoulders
Est. 57 min
4 exercises
Barbell Military Press
10 Sets x 6 Reps
Dumbbell Seated Alternating Arnold Press
10 Sets x 6 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
PM Arms
Est. 57 min
4 exercises
Barbell Bench Press (Close Grip)
10 Sets x 6 Reps
Barbell Curl
10 Sets x 6 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 7
AM Rest!!
Est. 0 min
0 exercises
This day is empty
Day 7
PM Rest!!!
Est. 0 min
0 exercises
This day is empty
