GVT

Monday Chest
Pushups 3 sets 20-30 reps Bench press negatives 5-8 sets 20% more than 1RM (2 minutes rest) Bench press 10@10 (90 seconds rest) Incline press 10@10 (90 seconds rest) Decline press 10@10 (90 seconds rest) Incline cable fly 2@15-20 Decline cable fly 2@15-20

Tuesday legs
Jump squats 3 sets 20-30 reps Cleans 10@10 (90 seconds rest) Squats 10@10 (90 seconds rest) Deadlift 10@10 (90 second rest) Seated barbell calf raise 10@10 (90 seconds rest) hamstring curls 2@20 Leg extension 2@20

Wednesday back
Full ROM pulldowns 3 sets 20-30 reps One arm dumbbell row 10@10 (90 seconds rest) Lat pulldowns 10@10 (90 seconds rest) V long bar row 10@10 (90 seconds rest) Seated Cable row 10@10 (90 seconds rest) Wide grip pulldowns 2@15-20

Thursday arms
Preacher curls 2@20-30 Skull crushers 2@20-30 EZ bar curl 10@10 (90 seconds rest) Rope pressdown 10@10 (90 seconds rest) D-Handle cable curls 10@10 (90 seconds rest) Overhead dumbbell extension 10@10 (90 seconds rest) Hammer curls 2@15-20 Flat bar pressdown 2@15-20

Friday shoulders
Standing cable press 3@20-30 Smith shrugs 10@10 (90 seconds rest) One arm long bar press 10@10 (90 seconds rest) Cable X 10@10 (90 seconds rest) Dumbbell side raise 10@10 (90 seconds rest) Machine shoulder press 4@15-20