German Volume Training Workout Monday (Day 1 [Chest + Back]) Main Workout A- Flat BB Press or DB Press 10x10 A- Seated

Row 10x10 90-120 seconds rest B- Flyes (with strict form) 3x10-12 B- Lat. Pulldown 3x10-12 60 seconds rest A- Leg Extensions 10x10 A- Leg Curl 10x10 90-120 seconds rest B- Bicycle Crunch 3x15-20 B- Standing Calf Raises 3x1520 60 seconds rest A- Triceps Kickbacks 10x10 A- Incline Hammer Curls Shown Standing 10x10 90-120 seconds rest B- Bent DB Side Lateral Raises 3x10 B- Seated DB Press 3x10-12 60 seconds rest Alternate Workout A- Decline DB Press 10x10 A- Deadlift 10x10 90-120 seconds rest B- Pec Deck (a.k.a Butterfly) 3x10-12 B- Bent BB Row 3x10-12 60 seconds rest A- Squats 10x10 A- Leg Curl 10x10 90-120 seconds rest B- Bicycle Crunch 3x15-20 B- Standing Calf Raises 3x1520 60 seconds rest A- Triceps Extensions10x10 A- Incline Hammer Curls 10x10 90-120 seconds rest B- Shoulder Press Machine 3x10 B- Bent DB Side Lateral Raises 3x10-12 60 seconds rest

Wednesday (Day 2 [Legs + Abs])

Friday (Day 4 [Shoulders + Arms] )