OVT (Optimised Volume Training)
locotoro avatar locotoro
Nov 1st 2016
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OVT (Optimised Volume Training)

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Evolution of German Volume Training where there is more focus on strength development

Legs & Abs  5 exercises, 35 mins
Barbell Squat exercise demonstration
Barbell Squat

5x5 reps

rest: 60s audio icon
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Barbell Front Squat exercise demonstration
Barbell Front Squat

5x5 reps

rest: 0s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

5x5 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

5x5 reps

rest: 0s audio icon
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Barbell Stiff-Leg Deadlift exercise demonstration
Barbell Stiff-Leg Deadlift

5x5 reps

rest: 60s audio icon
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Back & Biceps  7 exercises, 40 mins
Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

5x5 reps

rest: 0s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

5x5 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

5x5 reps

rest: 0s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

5x5 reps

rest: 60s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

5x5 reps

rest: 0s audio icon
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

5x5 reps

rest: 0s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

5x5 reps

rest: 60s audio icon
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Shoulders & Traps  6 exercises, 36 mins
Barbell Military Press exercise demonstration
Barbell Military Press

5x5 reps

rest: 0s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

5x5 reps

rest: 60s audio icon
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Kettlebell Arnold Press exercise demonstration
Kettlebell Arnold Press

5x5 reps

rest: 0s audio icon
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Barbell Front Raise exercise demonstration
Barbell Front Raise

5x5 reps

rest: 60s audio icon
add button
Barbell Upright Row exercise demonstration
Barbell Upright Row

5x5 reps

rest: 0s audio icon
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Dumbbell Bent-Over Raise exercise demonstration
Dumbbell Bent-Over Raise

5x5 reps

rest: 60s audio icon
add button

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