Name: Playbook - Roberto Portales - MAY 24 - Chest and Abs (GVT-A)
Uploaded: 2022-06-05T19:53:43.073Z
Duration: 60 min
Description: MAY 24 - Chest and Abs (GVT-A)

Isaac

Matthew

Matt DeBrine

Andrew Forbes

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.

- Dumbbell Bench Press: 2 warm up sets x 10-12 reps
- Dumbbell Bench Press: 10 working sets x 10 reps
- Incline Dumbbell Flyes: 5 working sets x 15 reps
- Decline Machine Bench Press: 5 working sets x 15 reps
- Ab Machine: 10 working sets x 10 reps

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

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell Bench Press (Warm Up Sets)

Dumbbell Bench Press

- Begin lying on an incline bench with arms extended and palms facing each other
- Lower the dumbbells to your sides opening your chest
- Bring the dumbbells back together squeezing your chest

Incline Dumbbell Flyes

- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Decline Machine Bench Press

- Start by selecting an appropriate resistance and position yourself on the seat with your legs tucked behind the pads provided
- Grasp the handles at shoulder height and rest your triceps at a 90 degree angle on the arms pads (if provided)
- Tighten the abdominals and while breathing out, crunch your abs by bending at the waist, lowering the hand bars and lifting the legs
- Breathing in, straighten your torso without letting the weight plates hit

Ab Machine

MAY 24 - Chest and Abs (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 24 - Chest and Abs (GVT-A)

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