GVT / Supersets V.1
General
Advanced
Machine strength
Plan Details
The GVT / Supersets V.1 routine by bvdh1972 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 72 min
7 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Elliptical Training
1 Set
Day 2
Quads/Hamstring & Abs
Est. 70 min
8 exercises
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Rowing
1 Set
Day 3
Shoulders & Calves
Est. 71 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Dumbbell Bent-Over Raise
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Step Machine
1 Set
Day 4
Biceps & Triceps
Est. 76 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Tricep P/Down Str8 Bar
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
Day 5
Endurance
Est. 82 min
9 exercises
Walking
5 Sets
Road Cycling
5 Sets
Indoor Cycling
5 Sets
Step Machine
1 Set
Mountain Biking
5 Sets
Elliptical Training
5 Sets
Rowing
1 Set
Swimming
1 Set
Step Machine
5 Sets
