Day 1: Quads, Hamstrings, Calves, Abs
Back Squat 10 x 10 60 second Rest
Leg Curl 10 x 10 60 seconds Rest
Seated Calf Raise 10 x 10 x 60 second rest
Incline Sit up 3 x 15
Day 2: Chest and Back
Bench Press 10 x 10 60 second rest
Deadlifts 10 x 10 60 second rest
Cable Crossover 3 x 10 60 second rest
Cable Rows 3 x 10 60 second rest
Day 3: Arms and Deltoids
Dips 10 x 10 60 second rest
E-Z or Barbell Curl 10 x 10 60 second rest
Lateral Raise 10 x 10 60 second rest
Rear Delt Bent Over Raise 3 x 10 60 second rest
How to pick the correct weight for GVT
60% of your 1RM or 20 rep max
Sets 1-3: The weight should feel light and reps come very easily
Sets 4-5: Entering lactic environment and muscle begin to burn, 10 reps still obtainable
Sets 6-7: Hard to achieve 10 reps, 6-7 reps feel hard and after a few deep breathes you can achieve 10 reps
Sets 8-9: Second wind, the Central Nervous System and the other energy system are activating and adapting to the volume.
Set 10: Last 30 seconds of the exercise. Time to dig deep and push through.