Name: Playbook - Roberto Portales - MAY 23 - Legs (GVT-A)
Uploaded: 2022-06-05T19:53:40.073Z
Duration: 60 min
Description: MAY 23 - Legs (GVT-A)

Great workout! (P.S. I think the last workout should be Calf Raises rather than Leg Curls in the app)

Abdiel

My legs won’t function tomorrow 😮‍💨

Isaac

Matthew

Matt DeBrine

We’re doing German Volume Training (GVT) to force our muscles to grow. This type of volume will be intense, but keep pushing through. 

We’re aiming for 10 reps during our working sets of 10 and 15 reps for our working sets of 5. We’re only resting for 1 minute between sets. You will definitely have to lower the weight to get through all your sets.

Go to absolute muscle failure on every working set, and adjust the weight accordingly if you fail outside on the target rep range. Make sure to properly warm up first and watch the overview video for the week before starting.

- Leg Press: 2 warm up sets x 10-12 reps
- Leg Press: 10 working sets x 10 reps
- Leg Extensions: 5 working sets x 15 reps
- Seated Leg Curls: 5 working sets x 15 reps
- Seated Calf Raises: 2 warm up sets x 10-12 reps
- Seated Calf Raises: 10 working sets x 10 reps

Make sure to stretch the muscles you just lifted for 10 minutes afterwards!

- Keeping your back flat against the pad
- Place you feet in the middle of the platform, about shoulder width apart
- Lower your legs towards your chest
- Drive through your heels to press the weight back up to starting position

Leg Press (Warm Up Sets)

Leg Press

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Adjust the seated leg curl machine to position the footpad just above your heels
- Sit upright and engage your abs as you position your legs in front of you
- Begin to curl your legs back slowly towards you and flex your calf muscles as you do so
- Return to the starting position by extending the legs forward

Seated Leg Curls

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated Calf Raise (Warm Up Sets)

Seated Calf Raise

MAY 23 - Legs (GVT-A)

2 big-4 exercises in the same workout. Definitely unconventional.

Scott Short

DEC 19 - Legs (FST-7 B)

DEC 20 - Chest and Triceps (FST-7 B)

DEC 21 - Active Rest Day

Great! My arms feel like they may fall off at any moment! 💪🏻

Murphy

I enjoyed this workout. Workouts like this are easy to navigate, and sharing equipment at the gym because there are multiple machines for the back and biceps. The 15 reps seven times were challenging.

Alberto

DEC 22 - Back and Biceps (FST-7 B)

Great! Tough workout and easy to follow. Exactly the sort of program I have been looking for!

MAY 23 - Legs (GVT-A)

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