Workout Routines

The 10x10 shred extension workouts

Five 100+ repetition workouts to break out of any training hole.

The 10x10 shred extension workouts
Duration 60
Exercises 5
Equipment Yes

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

How it works

Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are now a tri-set, which means no rest in between exercises. All in all, this should be a complete shock to the body. It most likely won't even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

Directions

Work out every other day for one-two weeks ONLY. You may use mix and match any of the workouts in whatever structure you prefer. For example: select one of the following workouts for 3-4 sessions, or you can rotate between two of the following workouts for 3-4 sessions, or even use three workouts for 3-4 sessions. After you've completed one to two weeks of this, switch back onto a traditional 4-8 week plan. If at any point you're more sore than normal, or not recovering well, bake in an extra rest day between workouts.

Workout 1 Squat/Pull/Press

Exercise 1A.

Front Squat You'll need: Barbell How to
Front Squat thumbnail
10 sets
10 reps
-- rest

Exercise 1B.

Renegade Row You'll need: Dumbbells How to
Renegade Row thumbnail
10 sets
10 reps
-- rest

Exercise 1C.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
10 sets
10 reps
-- rest

Exercise 2A.

Pushup How to
Pushup  thumbnail
10 sets
10 reps
-- rest

Exercise 2B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
10 sets
10 reps
-- rest

Workout 2 Clean/Pull/Squat

Exercise 1A.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
10 sets
10 reps
-- rest

Exercise 1B.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
10 sets
10 reps
-- rest

Exercise 1C

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
10 sets
10 reps
-- rest

Exercise 2A.

Dip You'll need: Dip Station How to
Dips thumbnail
10 sets
10 reps
-- rest

Exercise 2B.

Dip/Leg Raise Combo How to
Dip/Leg Raise Combo thumbnail
10 sets
10 reps
-- rest

Workout 3 Pull/Press

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
10 sets
10 reps
-- rest

Exercise 1B.

Clean and Press You'll need: Medicine Ball How to
Clean and Press thumbnail
10 sets
10 reps
-- rest

Exercise 1C.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
10 sets
10 reps
-- rest

Exercise 2A.

Pushup How to
Pushup  thumbnail
10 sets
-- reps
-- rest

Exercise 2B.

Feet-On-Ball Hip Thrust You'll need: Swiss Ball How to
Feet-On-Ball Hip Thrust  thumbnail
10 sets
10 reps
-- rest

Workout 4 Push/Swing/Squat

Exercise 1A.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
10 sets
10 reps
-- rest

Exercise 1B.

Pushup How to
Pushup  thumbnail
10 sets
10 reps
-- rest

Exercise 1C.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
10 sets
10 reps
-- rest

Exercise 2A.

Biceps Curl You'll need: Elastic Band How to
Biceps Curl  thumbnail
10 sets
10 reps
-- rest

Exercise 2B.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
10 sets
10 reps
-- rest

Workout 5 Press/Pull/Pull

Exercise 1A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
10 sets
10 reps
-- rest

Exercise 1B.

Bentover Dumbbell Row You'll need: Dumbbells How to
Bentover Dumbbell Row thumbnail
10 sets
10 reps
-- rest

Exercise 1C.

Dumbbell Squat You'll need: Dumbbells How to
Dumbbell Squat thumbnail
10 sets
10 reps
-- rest

Exercise 2A.

Plank You'll need: No Equipment How to
Plank thumbnail
10 sets
10 reps
-- rest
Switch from hands to elbows as 1-rep.

Exercise 2B.

Feet-On-Ball Hip Thrust You'll need: Swiss Ball How to
Feet-On-Ball Hip Thrust  thumbnail
10 sets
10 reps
-- rest
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