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Bent over rows 10 x 10 Bent-over DB fly 4 x 12 Superset with Close grip pulldown 4 x 12 Straight arm pulldown 4 x 12 |
Great log bro, keep killing it!!
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Shoulders Seated DB clean and press 10 x 10 Upright rows 4 x 12 Superset with lateral raise 4 x 7 Barbell shrugs 4 x 15 (20 second break between sets) Job done! |
Arms
Wide grip BB curls 10 x 10 Superset with Close grip pushdowns 10 x 10 Dumbell curls 4 x 12 Superset with Skull crushers 4 x 12 Bench dips 4 x 12 Killer workout! Job done! |
Chest
Incline bb bench press 10 x 10 (only a very slight incline) Push-ups 4 x 12 superset with Incline flyes 4 x 12 (only a very slight incline) Floor press 4 x 12 |
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Deadlifts 10 x 10 Bent-over DB fly 4 x 12 Superset with Bent over rows 4 x 12 Close grip pulldown 4 x 12 Job done!! |
Shoulders
Standing BB shoulder press 10 x 10 Upright rows 4 x 12 Superset with lateral raise 4 x 7 Barbell shrugs 4 x 12 (20 second break between sets) |
How many days a week are you training with the gvt? I've seen a few different versions of the program.
I'm considering it for my next mass gain cycle. I'm a little concerned about loosing some of my hard earned low rep strength though. |
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You generally find that once you've finished this type of training that you will go back to normal training and smash your personal bests |
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