German Volume Training
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Dynamic Warm Up
Activate is your short, full-body dynamic warm-up to switch on the muscles and open up the joints before you train. You’ll move through arm circles, torso rotations, inner thigh shifts, bridge roll downs, hip rolls, and push-pull motions to loosen tight areas, wake up the core, and get the blood flowing. Perfect before Foundation 9 or any session, it primes your body to move well, reducing injury risk and improving performance — all in just a few minutes.
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Program 1 - Chest and Triceps
1a Bench Press - GVT
10 × 10reps - 2010 tempo - 60sec rest
2a Incline DB Press
3 x 8-12reps - 2010 tempo - 60sec rest
3a DB French Press
3 x 8-12reps - 2010 tempo - 60sec rest
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Program 2 - Back and Biceps
1a Seated Cable Rows
10 × 10reps - 2010 tempo - 60sec rest
2a Wide Pulldowns
3 x 8-12reps - 2010 tempo - 60sec rest
3a DB Bicep Curls (palms up)
3 x 8-12reps - 2010 tempo - 0sec rest
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Program 3 - Legs and Core
1a BB Back Squats
10 × 10reps - 2010 tempo - 60sec rest
2a Romanian Deadlifts
3 x 8-12reps - 2010 tempo - 60sec rest
3a Slow Sit Ups
3 × 6-8reps - 9090 tempo - 60sec rest
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Program 4 - Shoulders
1a DB Seated Shoulder Press - GVT
10 × 10reps - 2010 - 60sec rest
2a DB Side raises
3 × 8-12reps - 2010 - 60sec rest
3a DB Rear deltoids
3 × 8-12reps - 2010 - 60sec rest