tecnica di allenamento a carichi di media intensità con alto volumeDescripción completa
Interval weight trainingFull description
tecnica di allenamento a carichi di media intensità con alto volume
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German Volume Training Phase 1 – Five-day Week Cycles: 1-6
Day 1: Legs & Abs A-1: Squat 10 Sets of 10 Reps - 60% of 1RM – 67kg. B-1: Lying Leg Curl 10 Sets of 10 Reps - 60% of 1RM – 25kg. B-2: Cable Crunch 3 Sets of 15-20 Reps. B-3: Standing Calf Raise 3 Sets of 15-20 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 2: Chest & Back A-1: Dumbbell Bench Press 10 Sets of 10 Reps - 60% of 1RM – 48kg. A-2: Deadlift 10 Sets of 10 Reps - 60% of 1RM – 72kg. B-1: Incline Dumbbell Flye 3 Sets of 10-12 Reps. B-2: Bent-Over Barbell Row 3 Sets of 10-12 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset; rest 60 seconds between each "B" exercise and each superset.
Day 3: Rest
Day 4: Arms & Shoulders A-1: Standing Military Barbell Press 10 Sets of 10 Reps - 60% of 1RM – 32kg. A-2: Decline Skull Crusher 10 Sets of 10 Reps - 60% of 1RM – 21kg. B-1: Incline Hammer Curl 3 Sets of 15-20 Reps. B-2: Barbell Preacher Curl 3 Sets of 15-20 Reps. Notes: Rest 90 seconds between each "A" exercise (hardcore exercises) and each superset; rest 60 seconds between each "B" exercise and each superset.