Chest

Warm up - Incline chest press 3 x 20, 20 and 10

Incline chest press: 4 x 8, 8, 7 and 6

Chest press: 4 x 6, 6, 6 and 5

Incline dumbell flyes: 3 x 10

Flat dumbell press: 3 x 12

Cable crossovers: 4 x 10, 10, 10 and 6

Job done!

Back to German Volume Training.

Squats: 10 x 10

Seated leg curls: 10 x 10

Pain is not the word!
I do feel rather sick after that!!

Back to the GVT CC eh?? Why is it you enjoy this form of training so much, does it build mass for you better than others? My guess is you're just a masochist!:p

Yes mate, back to GVT
It works well for me, I always put on a decent amount of size on this program,
Remember, there is no such thing as too big, just not big enough!

Arms and Shoulders
Superset with
Dips: 10 x 10

Incline hammer curls: 10 x 10

Bent over lat raises
Superset with
Lat raises: 3 x 10, 9 and 6

Job done!

Chest and Back

Dumbell bench press: 10 x 10
Superset with
T-bar rows: 10 x 10

Incline dumbell flyes: 3 x 10
Superset with
One arm dumbell rows: 3 x 10

Job done!

Chest and Back

Chest press: 10 x 10
Superset with
Chins: 10 x 8

Cable crossovers: 3 x 10
Superset with
Machine rows: 3 x 10

Job done!

Legs

Hammer strength leg press: 10 x 10
Superset with
Lying leg curls: 10 x 10

Think I'm gonna be sore in the morning!

Chest and Triceps

Warm up - Dumbell press 3 x 20, 20 and 10

Incline dumbell press: 4 x 12, 12, 11 and failure

Slight incline dumbell flyes: 3 x 8

Incline bench press: 3 x 8

Bench press: 3 x 6

Cable crossovers: 3 x 10

Dips: 3 x to failure

Over head dumbell extension: 3 x 12

Cable kick backs: 2 x 8

Single arm pushdowns: 2 x to failure

Job done!

Back and Biceps

Warm up - Chest supported rows 3 x 20, 20 and 10

Chest supported rows: 4 x 8

Wide grip pulldowns: 4 x 10

Machine rows(Palms facing): 4 x to failure

Close grip chins: 4 x to failure

Alternate dumbell curls: 2 x 8

Hammer curls: 2 x 10

Barbell curls: 2 x to failure

Front double biceps curls: 2 x to failure - really concentrating on the squeeze.

Job done!

Here ya go Bigdon

Legs

For quads I do 2 warm up sets and then 5 working sets, but each set consists of 4 exercises with no rest in between, as follows:

Warm up - Leg extension(toes pointed inwards), Leg press, Leg extension(toes straight) 10 reps of each(no rest between exercises) when you have done the 30 reps, rest one minute and do it again.

Working sets:
Remember: The following is all 1 set.
Leg extension: x 10
Leg press: x 10
Leg extension: x 10
Lunges: x 10 each leg(you do not need to add any weight to this, body weight is penty)

Do the above for 5 sets

No rest between exercises and rest for 2 or 3 minutes between sets(each set being the whole 40 reps)

When you have completed the 5 sets rest for a few minutes and then on to hams. The 2 warm up sets do not count as part of the 5 working sets.

Then to hams(not quite so bad!)
Lying or seated leg curls: 4 x 25

This is a leg killer plain and simple, It hurts like hell and you really have to push yourself through it.

Walking to the car afterwards is an experience!