WORKOUT OVERVIEW

WORKOUT SPLIT
4 DAYS A WEEK
Monday- CHEST + BACK.
Tuesday- REST.
Wednesday-QUADS + HAMSTRING + GLUETS + CALVES.
Thursday- REST.
Friday- SHOULDER + TRAPS.
Saturday- BICEPS + TRICEPS + ABS.
Sunday- REST
 DAY 1- CHEST + BACK

WARM UP

• HYPER EXTENSTION 15 reps

• GLUTE KICK BACKS 10 reps EACH LEG
• FIRE HYDRANT 12 reps EACH LEG
• SUPERMAN (flying) HOLD 5-10 secs EACH LEG
• REISTANCE BAND STRECH 2 MINS
• PUSH UPS + LAT PULL DOWN 1 set

MAIN WORKOUT

1. BARBELL BENCH PRESS – 10 (Working) sets of 10 reps.

Rest: 90 seconds.
2. CONVENTIONAL DEADLIFT - 10 (Working) sets of 10 reps.
Rest: 90 seconds.
3. INCLINE DUMBBELL FLYS- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
4. ONE ARM DUMBBELL ROWS - 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
 DAY 2- QUADS + HAMSTRING + GLUETS + CALVES

WARMUP

• QUARTER SQUAT JUMP 1 set

• RESISTANCE BAND MOBILITY LEG WORK (Sides + Fronts) 1 set
• DYNAMIC STRETCH 1 set
• SCORPIAN STRETCH MOBILITY 1 set
• REISTANCE BAND STRECH 2 MINS

MAIN WORKOUT

1. BARBELL SQUATS – 10 (Working) sets of 10 reps.

Rest: 90 seconds.
2. SUMO DEADLIFT- 10 (Working) sets of 10 reps.
Rest: 90 seconds.
3. LEG CURLS – 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
4. SEATED CALVES RAISE- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
 DAY 3- SHOULDERS + TRAPS

WARMUP

• SHOULDER MOBILITY with cable 1 set

• PUSH UPS 1 set
• RESISTANCE BAND MOBILITY SHOULDER 1 set

MAIN WORKOUT

1. SHOULDER OVERHEAD BARBELL PRESS – 10 (Working) sets of 10 reps.

Rest: 90 seconds.
2. LATERAL RAISE DUMBBELL- 10 (Working) sets of 10 reps.
Rest: 90 seconds.
3. REAR DELT DUMBBELL FLY SEATED- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
4. DUMBBELL SHRUS/MACHINE- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
 DAY 4- BICEPS + TRICEPS + ABS

WARMUP

• NECK MOBILITY WORK 1 set

• RESISTANCE BAND MOBILITY WORK (SCAPULA SHOULDER)
• SIDE LATERAL RAISE 1 SET

MAIN WORKOUT

1. BAEBELL BICEPS CURL – 10 (Working) sets of 10 reps.

Rest: 90 seconds.
2. SKULL CRUSHER EZ/STRAIGHT BAR - 10 (Working) sets of 10 reps.
Rest: 90 seconds.
3. HAMMER CURLS CABLE- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
4. OVERHEAD TRICEPS EXTENTION CABLE- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds.
5. LYING ABS CRUNCHES- 50 reps + BENCH CRUNCHES- 15-20 reps - 3 (Working) set.
Rest: 60 seconds.
 6. WOOD CHOPPER ON CABLE- 3 (Working) sets of 12-15 reps.
Rest: 60 seconds

Note: You will only train 4 days a week while following GVT 10 x 10.