Name: Playbook - Roberto Portales - MAY 25 - Back (GVT-A)
Uploaded: 2022-06-05T19:53:46.223Z
Duration: 45 min
Description: MAY 25 - Back (GVT-A)

I need more back days, def I need it to get it stronger

Isaac

Andrew Forbes

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.

- Wide Grip Lat Pulldown: 2 warm up sets x 10-12 reps
- Wide Grip Lat Pulldown: 10 working sets x 10 reps
- Bent Over Barbell Row: 5 working sets x 15 reps
- Straight Arm Lat Pulldown: 5 working sets x 15 reps

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

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the starting position

Wide Grip Lat Pulldown (Warm Up Sets)

Wide Grip Lat Pulldown

- Hinge at the hips keeping a neutral spine
- Pull the bar up toward your hips
- Engage your back as you pull up
- Lower the bar with control

Bent Over Barbell Row

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the bar down engage your lats

Straight Arm Lat Pulldown

MAY 25 - Back (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 25 - Back (GVT-A)

Community

More workouts from Roberto Portales