GVT / Supersets V.1

Workout Name : GVT / Supersets V.1

Shared By : bvdh1972 VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2 / 1850

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Description

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Day 1 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Leverage Chest Press Leverage Chest Press 0 sec 8 6 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 6 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 8 5 Progress Chart

Back

Rack Pulls 60 sec 8 5 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 0 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 0 sec 12 4 Progress Chart

Back

Cable Standing Row Cable Standing Row 60 sec 12 4 Progress Chart
Day 2 Quads/Hamstring & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hex Bar Squat 60 sec 6 5 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 8 5 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 5 Progress Chart

Abs

Dumbbell Lunges Dumbbell Lunges 60 sec 16 2 Progress Chart

Abs

Plank Plank 0 sec - 4 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 45 sec 15 4 Progress Chart
Day 3 Shoulders & Calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 0 sec 8 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 0 sec 10 4 Progress Chart

Lower Legs

Hack Calf Raise Hack Calf Raise 60 sec 15 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 4 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 0 sec 12 3 Progress Chart

Shoulders

Smith Machine Shrug Smith Machine Shrug 60 sec 12 3 Progress Chart

Shoulders

Kettlebell Swings 60 sec 15 3 Progress Chart
Day 4 Biceps & Triceps & Abs
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable Close Grip Curl Cable Close Grip Curl 0 sec 10 5 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 5 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 0 sec 10 5 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 5 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 0 sec 12 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 0 sec 20 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 45 sec 20 4 Progress Chart
Day 5 Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 1 min - - Progress Chart

Cardio

Road Cycling Road Cycling 1 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 1 min - - Progress Chart

Cardio

Step Machine Step Machine 1 min - - Progress Chart

Cardio

Mountain Biking Mountain Biking 1 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 1 min - - Progress Chart

Cardio

Rowing Rowing 1 min - - Progress Chart

Cardio

Swimming Swimming 1 min - - Progress Chart

Cardio

Running Running 1 min - - Progress Chart
Day 6 Fitness Test
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 5 min - - Progress Chart

Cardio

Step Machine Step Machine 9 min - - Progress Chart

Cardio

Running Running 4 min - - Progress Chart

Cardio

Step Machine Step Machine 7 min - - Progress Chart

Cardio

Running Running 3 min - - Progress Chart

Cardio

Step Machine Step Machine 5 min - - Progress Chart

Cardio

Running Running 2 min - - Progress Chart

Cardio

Step Machine Step Machine 3 min - - Progress Chart

Cardio

Running Running 1 min - - Progress Chart

Cardio

Step Machine Step Machine 1 min - - Progress Chart