GVT / Supersets V.3

Workout Name : GVT / Supersets V.3

Shared By : bvdh1972 VIP

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 221

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Description

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Day 2 Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Abs

Rowing Rowing 5 min - - Progress Chart

Chest

Leverage Chest Press Leverage Chest Press 0 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 45 sec 10 4 Progress Chart

Abs

Treadmill Running Treadmill Running 10 min - - Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 0 sec 10 4 Progress Chart

Back

Rack Pulls 45 sec 10 4 Progress Chart

Abs

Step Machine Step Machine 15 min - - Progress Chart

Chest

Machine Fly Machine Fly 0 sec 10 4 Progress Chart

Back

Cable Standing Row Cable Standing Row 45 sec 10 4 Progress Chart
Day 2 Quads/Hamstring & Abs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Hack Squat Hack Squat 0 sec 10 4 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 0 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 45 sec 10 4 Progress Chart

Upper Legs

Hex Bar Squat 0 sec 10 4 Progress Chart

Abs

Plank Plank 0 sec - 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 45 sec 10 4 Progress Chart

Upper Legs

Leg Press Leg Press 0 sec 12 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 45 sec 12 4 Progress Chart

Abs

Walking Walking 25 min - - Progress Chart
Day 3 Shoulders & Calves
Muscle Exercise Name Timer Reps Sets Track

Abs

Rowing Rowing 5 min - - Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 0 sec 12 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 15 4 Progress Chart

Abs

Step Machine Step Machine 10 min - - Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 0 sec 12 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 45 sec 15 4 Progress Chart

Abs

Running Running 12 min - - Progress Chart

Shoulders

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

Shoulders

Leverage Shrug Leverage Shrug 45 sec 10 4 Progress Chart
Day 4 Biceps & Triceps & Abs
Muscle Exercise Name Timer Reps Sets Track

Biceps

Cable Close Grip Curl Cable Close Grip Curl 0 sec 10 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 0 sec 10 4 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 45 sec 20 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 0 sec 10 3 Progress Chart

Triceps

EZ Bar Incline Triceps Extension EZ Bar Incline Triceps Extension 0 sec 10 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 45 sec 24 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 0 sec 10 3 Progress Chart

Abs

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 0 sec 10 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 45 sec 20 3 Progress Chart

Abs

Step Machine Step Machine 20 min - - Progress Chart
Day 6 Fitness Test A
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
Day 7 Outdoor Cardio
Muscle Exercise Name Timer Reps Sets Track

Abs

Running Running 60 min - - Progress Chart

Abs

Road Cycling Road Cycling 60 min - - Progress Chart

Abs

Mountain Biking Mountain Biking 60 min - - Progress Chart