Name: Playbook - Brett Lundeen - W9/D1 CHEST- GVT
Uploaded: 2024-03-11T22:07:58.287Z
Duration: 60 min
Description: W9/D1 CHEST- GVT

Michael

This is the first day, first workout of a new phase. GVT, or German Volume Training. This format of training uses a 10 set/ 10 rep formula...a whole lotta volume.
IF PREFERRED- You can do 10 sets of 10 reps (10x10) on the FIRST compound exercise, and skip the next exercise. For instance, if you start with bench press, you're more than welcome to do 10x10 on bench and skip the incline dumbbell press...and head straight into the next accessory lift.

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

**REMINDER that you can perform a 10x10 on here, and then skip the incline dumbbell press.

Barbell bench press

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Incline dumbbell press

Feel free to sub in a standing cable fly if needed.

Incline cable fly

- Keep your elbows close to your body
- Come down until your arms are at about 90 degrees
- Push through your hands extending your engaging your triceps to come up

Weighted dips

Decline chest press

Cable chest fly

W9/D1 CHEST- GVT

Felt great!! Starting my second time doing this program

Josh

Ryan

Great mix of strength and Hypertrophy! Love it.

Joey Cahill

W1/D1 PUSH- A

Love the volume here. Pumped for this program!

Levi

W1/D2 PULL- A

Challenging but felt good for finishing the tough workout

Johnnie

Getting through those calf raises at the end was a tough one 💪💪

John Paul

W1/D3 LEGS- A

W1/D4 PUSH- B

Destiny

Albert

W1/D5 PULL- B

W1/D6 LEGS- B

Great chest workout.  One of the best I’ve done.

Choskie

W2/D1 CHEST

W2/D2 BACK

Doing the circuit in a public gym makes equipment unavailability really real and difficult to complete the circuit

W2/D3 ABS

W2/D4 LEGS

W2/D5 SHOULDERS

W2/D6 ARMS

Back to it after my trip and happy to be back!!

W3/D1 PUSH- A

Casey

W3/D2 PULL- A

W3/D3 LEGS- A

W3/D4 PUSH- B

W3/D5 PULL- B

W3/D6 LEGS- B

Great chest workout.  Good way to the start the weekend.

W4/D1 CHEST

Was absolutely smoked by the incline curls at the end bro 💪

W4/D2 BACK

W4/D3 ABS

This 16 week series is fire … my legs are smoked

W4/D4 LEGS

W4/D5 SHOULDERS

W4/D6 ARMS

W5/D1 PUSH- A

W5/D2 PULL- A

W5/D3 LEGS- A

W5/D4 PUSH- B

W5/D5 PULL- B

W5/D6 LEGS- B

Feeling strong and ready to start the week!

Mike

W6/D1 CHEST

W6/D2 BACK

Super sets are hard to do in a commercial gym

W6/D3 ABS

Glutes were murdered from
The hip Thrusts

W9/D1 CHEST- GVT

Community

More workouts from Brett Lundeen