GERMAN VOLUME TRAINING[10x10]- Fastest Method to Grow Muscle & Fat Loss [FREE BLUE PRINT]

COMPLETE GUIDE to perform German Volume training (10x10) and its benefits to athletes/bodybuilders to gain lean muscle fast in just 8 weeks. #drugfreeindia #himalayanstallion #trainforolympics ✸BLUE PRINT GVT (10x10) TRAINING SPLIT 4 DAYS A WEEK • MONDAY- CHEST + BACK • WEDNESDAY- QAUDS + HAMSTRING + CALVES • FRIDAY- SHOULDER + ABS • SATURDAY- BICEP + TRICEP MONDAY 1. BARBELL BENCH PRESS- 10 SETS OF 10 REPS (90 sec REST) 2. ROMANIAN DEADLIFT- 10 SETS OF 10 REPS (90 sec REST) 3. INCLINED DB FLYS- 3 SETS OF 12-15 REPS (60 sec REST) 4. ONE ARM ROWS- 3 SETS OF 12-15 REPS each arm (60 sec REST) WEDNESDAY 1. BARBELL SQUATS- 10 SETS OF 10 REPS (90 sec REST) 2. SUMO DEAD LIFTS- 10 SETS OF 10 REPS (90 sec REST) 3. LEG CURLS- 3 SETS OF 12-15 REPS (60 sec REST) 4. STANDING CALVE RAISE- 3 SETS OF 12-15 REPS (60 sec REST) FRIDAY 1. SHOULDER OVERHEAD PRESS- 10 SETS OF 10 REPS (90 sec REST) 2. LATERAL RAISE- 10 SETS OF 10 REPS (90 sec REST) 3. REAR DB DELT FLY- 3 SETS OF 12-15 REPS (60 sec REST) 4. DB SHRUGS- 3 SETS OF 12-15 REPS (60 sec REST) 5. CRUNCHES(50) + LEG RAISE(20) + PLANKS(60 sec)- 3 SETS (60 sec REST) SATURDAY 1. BARBELL BICEP CURL- 10 SETS OF 10 REPS (90 sec REST) 2. E-Z BARBELL SKULL CRUSHER- 10 SETS OF 10 REPS (90 sec REST) 3. DB HAMMER CURLS- 3 SETS OF 12-15 REPS each arm (60 sec REST) 4. PULLY TRICEP PUSH DOWN- 3 SETS OF 12-15 REPS (60 sec REST) DIET: CALORIC SURPLUS (500+ MAINTENANCE CALORIES) ====================================================== You know the Social media drill friends: ＬＩＫＥ | ＣＯＭＭＥＮＴ | ＳＨＡＲＥ | ＳＵＢＳＣＲＩＢＥ ---------------------------------------------------------------------------------- ✸SUBSCRIBE - Your Subscription Is A Big Motivation For Me: https://www.youtube.com/channel/UCg5L... FOLOW ME ON : ✸FACEBOOK : https://www.facebook.com/Jeet-Selal-A.... ✸INSTAGRAM : https://www.instagram.com/jeet_selal/ ✸TWITTER : https://twitter.com/jeetselal -~-~~-~~~-~~-~- Please watch: "GVT (10 x 10)- PROGRAM OVERVIEW- Workout| Nutrition| Supplement Info by JEET SELAL" https://www.youtube.com/watch?v=VzIVHMTwNik -~-~~-~~~-~~-~-