GVT / Supersets V.3
General
Advanced
Machine strength
Plan Details
The GVT / Supersets V.3 routine by bvdh1972 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest & Back
Est. 43 min
6 exercises
Leverage Incline Chest Press
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 2
Quads/Hamstring & Abs
Est. 49 min
7 exercises
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Plank
4 Sets
Parallel Bar Leg Raise
4 Sets x 15 Reps
Day 3
Shoulders & Calves
Est. 43 min
6 exercises
Leverage Shoulder Press
5 Sets x 10 Reps
Hack Calf Raise
5 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Day 4
Biceps & Triceps & Abs
Est. 45 min
7 exercises
Cable Preacher Curl
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Day 5
Cardio
Est. 23 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
Running
1 Set
Day 6
Fitness Test
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
