The German Volume Training Protocol

The Training Split – Like we said you will choose big compound movements in order to get good results. You will mix exercises that hit opposite muscle groups :

Day 1Chest and Back
Day 2 – Rest
Day 3Legs and Abs
Day 4 – Rest
Day 5Shoulders and Arms
Day 6 – Rest
Day 7 – Rest

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The Exercises

Day 1
Chest and Back
ExerciseSetsRepsRest
 Bench Press 10 10 90 sec
 Chin Ups (Palms towards face) 10 10 90 sec
 Pec Dec or Incline Flyes 3 10-12 60 sec
 One Arm Dumbbell Rows 3 10-12 60 sec
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Day 3
Legs and Abs
ExerciseSetsRepsRest
 Squats 10 10 90 sec
 Leg Curls 10 10 90 sec
 Weighted Sit Up 3 15-20 60 sec
 Calf Raises 3 15-20 60 sec
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Day 5
Arms and Shoulders
ExerciseSetsRepsRest
 Dips 10 10 90 sec
 Dumbbell Curls 10 10 90 sec
 Dumbbell Lateral Raise 3 10-12 60 sec
 Bent Over Reverse Laterals 3 10-12 60 sec

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