Name: Playbook - Roberto Portales - MAY 27 - Arms (GVT-A)
Uploaded: 2022-06-05T19:53:52.379Z
Duration: 45 min
Description: MAY 27 - Arms (GVT-A)

Brandon

Isaac

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. 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.

- Barbell Curls: 2 warm up sets x 10-12 reps
- Barbell Curls: 10 working sets x 10 reps
- Skullcrushers: 2 warm up sets x 10-12 reps
- Skullcrushers: 10 working sets x 10 reps

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

- Grip the barbell in your hands with an underhand grip
- Curl the bar up toward your shoulders, engaging your biceps
- Lower the bar with control to starting position

Barbell Curls (Warm Up Sets)

Barbell Bicep Curls

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

Skullcrushers (Warm Up Sets)

Skullcrushers

MAY 27 - Arms (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 27 - Arms (GVT-A)

Community

More workouts from Roberto Portales