GVT Style Mass

I decided to write up a bodybuilding workout using German Volume Training principles. This leans toward asthetic training.
 
If it passes (which it needs work) it will be my fall bulking routine.
 
Monday - Chest
Tuesday - Back, Abs
Wednesday - Legs, Calves
Thursday - Shoulders, Abs
Friday - Arms, Calves
 
Chest
 
* = Super set
 
Incline Bench Press - 10 x 10
Fly Machine - 4 x 8
*Dumbell Bench Press - 3 x 12
*Cable Flyes - 3 x 12
Decline Fly - 4 x 12
 
Back, Abs
 
Row - 10 x 10
Pull Down - 4 x 10
*Pull Up - 3 x 12
* Seated Row - 3 x 12
Pull Over - 4 x 12
Weighted crunches - 5 x 12
Oblique Variation - 5 x 12
 
Legs, Calves
 
Squat - 10 x 10
Leg Extension - 4 x 10
Leg Curl - 4 x 10
Deadlift - 10 x 10
SL Deadlift - 4 x 8
Leg Press Calve Presses - 5 x 12
Toes Raises - 5 x 12
 
Shoulders, Abs
 
DB Military Press - 10 x 10
Rear Delt Fly - 4 x 10
Side Lateral Raises - 3 x 12
Front Lateral Raises - 3 x 12
Weighted Crunches - 5 x 12
Oblique Variation - 5 x 12
 
Arms, Calves
 
Barbell Curl - 10 x 10
Close - Grip Bench Press - 10 x 10
*Overhead Tricep Extension - 3 x 12
*Concentration EZ Bar Curl - 3 x 12
Leg Press Calve Presses - 5 x 12
Toe Raises - 5 x 12
 
 

I'm looking at starting up on the GVT training later this month. I wanna switch up from my usual full body routine that i've been doing for almost 6 months. I read that you should only workout 3 days a week, and you're going on a crazy 5 day cycle. Are you an advanced lifter? You can check out my routine on the critique my routine page, it;s the one titled sub in the german.... let me know what you think of mine.

Not advanced, no way. Just wrote up some garbage to see who approved and who didn't. I won't do this anyway, it seems to endurance-like and straight mass for no strength or whatever.

hmmm...thats a bad GVT routine...DO NOT workout 3 days in a row you'll die.

keep it simple man: (days are just for instance and so are exercises)
MONDAY - chest.back
A1 bench 10 x 10
A2 chins 10 x 10
(superset these like: BENCH, 1min rest, CHINS, 1min rest, until you get 10 sets for each)
B1 Flys 3x12
B2 Row 3x10
(again, FLYS, rest, ROW, rest, FLYS, rest, ROW, rest, FLYS, rest, ROW)

TUESDAY LEGs.abs
A1 Squat 10x10
A2 SLDL 10x10
B1 Calves 3x15
B2 weighted crunches 3x10
*more ab work if you want*

THURSDAY arms/shoulders
A1 OH press 10x10
A2 Dips 10x10
B1 Curls 3x10
B2 Reverse flys 3x12 - 15

or you could do M,W,F.....or whatever...just 3 days a week)

JOURNAL

looks good tom !