12-06-2005, 06:29 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Here's almost the exact same thing as GVT, but this one is from Hugo Rivera. Looks pretty close to plagarism, but I have to post it since it's basically a GVT program: His website is Here!
Quote:
This is supposed to be a hypertrophic volume phase lasting 6 weeks from a book by Hugo Rivera.
MONDAY - Chest/Back/Traps
Superset #1
Incline Barbell Press 10 reps x 10 sets
no rest
Wide Grip Chins 10 reps x 10 sets
1 minute rest
Superset #2
Chest Dips 15-20 reps x 2 sets
no rest
Close Grip Chins 15-20 reps x 2 sets
1 minute rest
Superset #3
Lateral Raises 15-20 x 2 sets
no rest
Upright Rows 15-20 x 2 sets
1 minute
TUESDAY - Hamstrings/Calves/Lower Abs
Superset #1
Lying Leg Curls 10 reps x 10 sets
no rest
Lying Leg Raises 10 reps x 10 sets
1 minute rest
Dumbell Lunges 15-20 reps x 2 sets, 1 min rests
Standing Calf Raises 15-20 x 8 sets, 30 sec. rests
THURSDAY - Biceps/Triceps/Delts
Superset #1
Incline Dumbell Curls 8 reps x 8 sets, no rest
Lying Triceps Extensions 8 reps x 8 sets, 1 min. rest
Dumbell Shoulder Press 8 reps x 8 sets, 1 min. rest
Superset #2
Neutral Grip Chin-ups 15-20 reps x 2 sets, no rest
Close Grip Bench Press 15-20 reps x 2 sets, 1 min. rest
Bent-over Lateral Raises 15-20 reps x 2 sets, no rest
FRIDAY - Quadriceps/Calves/Upper Abs
Superset #1
Squats (medium stance) 10 reps x 10 sets, no rest
Crunches 10 reps x 10 sets, 1 min. rest
Squats (wide stance) 15-20 reps x 2 sets, 1 min. rest
Calf Press 8 reps x 8 sets, 30 sec. rest
Hugo says this type of workout produces muscle hypertrophy due to:
Increased growth hormone output due to decreased rest intervals and higher volume.
An increase in creatine phosphate levels, water and carbohydrates inside muscle cells.
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