Name: Playbook - Roberto Portales - MAY 26 - Shoulders (GVT-A)
Uploaded: 2022-06-05T19:53:49.480Z
Duration: 45 min
Description: MAY 26 - Shoulders (GVT-A)

Abdiel

Matt DeBrine

Felling the pump like crazy ❤️‍🔥

Isaac

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.

- Seated Dumbbell Military Press: 2 warm up sets x 10-12 reps
- Seated Dumbbell Military Press: 10 working sets x 10 reps
- Side Lateral Raise: 5 working sets x 15 reps
- Upright Barbell Row: 5 working sets x 15 reps


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

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Seated Dumbbell Military Press (Warm Up Sets)

Dumbbell Seated Military Press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Side Lateral Raise

- Hold a barbell in front of your body palms facing you
- Raise your elbows up and to the sides, pulling the bar towards your chin
- Keeping the bar close to the body
- Pause at the top, elbows no higher than the shoulders
- Return the bar back to starting position

Upright Barbell Row

MAY 26 - Shoulders (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 26 - Shoulders (GVT-A)

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