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    AGVT Start AGVT Slut Øvelse 10RM 10RM

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    mathiascph
    The document outlines a 6-week strength training program consisting of 3 workouts per week. Each workout focuses on a different muscle group such as chest/back, legs, or arms. Each exercise lists the sets and reps to be performed over 6 workouts, with the weight gradually increasing each workout. The goal is to increase strength over the 6 weeks using a technique called AGVT that alternates the volume (reps) and intensity (weight) each session.

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    AGVT Start AGVT Slut Øvelse 10RM 10RM

    Uploaded by

    mathiascph
    15 views14 pages
    The document outlines a 6-week strength training program consisting of 3 workouts per week. Each workout focuses on a different muscle group such as chest/back, legs, or arms. Each exercise lists the sets and reps to be performed over 6 workouts, with the weight gradually increasing each workout. The goal is to increase strength over the 6 weeks using a technique called AGVT that alternates the volume (reps) and intensity (weight) each session.

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    GVT

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    The document outlines a 6-week strength training program consisting of 3 workouts per week. Each workout focuses on a different muscle group such as chest/back, legs, or arms. Each exercise lists the sets and reps to be performed over 6 workouts, with the weight gradually increasing each workout. The goal is to increase strength over the 6 weeks using a technique called AGVT that alternates the volume (reps) and intensity (weight) each session.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    15 views14 pages

    AGVT Start AGVT Slut Øvelse 10RM 10RM

    Uploaded by

    mathiascph
    The document outlines a 6-week strength training program consisting of 3 workouts per week. Each workout focuses on a different muscle group such as chest/back, legs, or arms. Each exercise lists the sets and reps to be performed over 6 workouts, with the weight gradually increasing each workout. The goal is to increase strength over the 6 weeks using a technique called AGVT that alternates the volume (reps) and intensity (weight) each session.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    of 14

    AGVT start AGVT slut

    Øvelse 10RM 10RM


    A-1: Bench press
    A-2: Lean-away Chin-ups
    B-1: Parallel Bar Dips
    B-2: Yates Rows
    A-1: Back Squats
    A-2: Lying Leg Curls
    B-1: Dumbbell Lunges
    B-2: Romanian Deadlifts
    A-1: Incline Off-Set Dumbbell Curls
    A-2: Close Grip Bench Press
    B-1: Thick Bar Reverse Curls
    B-2: Seated EZ Bar French presses
    A-1: 30-degree Incline Barbell Presses
    A-2: Close Parallel Grip chin-ups
    B-1: Flat Dumbbell Presses
    B-2: T-bar Row
    A-1: Heels Elevated Front Squats
    A-2: Lying Leg curls feet inward
    B-1: Farmer's Walks
    B-2: Glute-ham Raises
    A-1: Seated Zottmann Curls
    A-2: Low decline close grip bench presses
    B-1: Scott Bench Close-Grip Reverse Curls
    B-2: Low Pulley French presses
    AGVT start AGVT slut
    1RM 1RM

    svarende til ca 75% af 1RM

    10RM
    Day 1: Chest and Back
    A-1: Incline Barbell Presses bænk
    A-2: Lean-away Chin-ups chinups upper body as horizontal as possible
    B-1: Parallel Bar Dips dips
    B-2: One-Arm Arc Dumbbell Rows yates no straight up. Arc backwards to hip
    Day 2: Legs
    A-1: Back Squats squat
    A-2: Lying Leg Curls
    B-1: Dumbbell Lunges
    B-2: Romanian Deadlifts deadlift stiff leg deadlifts
    Day 3: Off
    Day 4: Arms
    A-1: Incline Off-Set Dumbbell Curls
    A-2: Close Grip Bench Press
    B-1: Thick Bar Reverse Curls thick..
    B-2: Seated EZ Bar French presses ok
    Day 5: Off
    Day 6: Chest and Back
    A-1: 30-degree Incline Barbell Presses
    A-2: Close Parallel Grip chin-ups ??
    B-1: Flat Dumbbell Presses
    B-2: One-Arm Elbowing Rows ?? T-bar Row 90 grader
    Day 7: Legs
    A-1: Heels Elevated Front Squats ?? normal squat
    A-2: Lying Leg curls feet inward
    B-1: Farmer's Walks ?? lunges
    B-2: Glute-ham Raises ??
    Day 8: Off
    Day 9: Arms
    A-1: Seated Zottmann Curls ??
    A-2: Low decline close grip bench presses ??
    B-1: Scott Bench Close-Grip Reverse Curls ?? preacher curls
    B-2: Low Pulley French presses ??
    Day 10: Off
    Restart in Workout 2.3..6
    dy as horizontal as possible

    ht up. Arc backwards to hip


    AGVT

    Day 1: Chest and Back


    40x0R100 86,25 kg
    A-1: Incline Barbell Presses 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Lean-away Chin-ups 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    40x0R90
    B-1: Parallel Bar Dips 8 8 8
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    40x0R90
    B-2: One-Arm Arc Dumbbell Rows 8 8 8
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    Day 2: Legs 40x0R100


    A-1: Back Squats 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Lying Leg Curls 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%
    B-1: Dumbbell Lunges 8 8 8
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-2: Romanian Deadlifts 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%
    Day 3: Off

    Day 4: Arms
    A-1: Incline Off-Set Dumbbell Curls 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Close Grip Bench Press 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-1: Thick Bar Reverse Curls 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-2: Seated EZ Bar French presses 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%
    Day 5: Off

    Day 6: Chest and Back


    A-1: 30-degree Incline Barbell Presses 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Close Parallel Grip chin-ups 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-1: Flat Dumbbell Presses 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-2: One-Arm Elbowing Rows 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    Day 7: Legs
    A-1: Heels Elevated Front Squats 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Lying Leg curls feet inward 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-1: Farmer's Walks SKIFT


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-2: Glute-ham Raises 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%
    Day 8: Off

    Day 9: Arms
    A-1: Seated Zottmann Curls 5 5 5 5 5
    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    A-2: Low decline close grip bench presses 5 5 5 5 5


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-1: Scott Bench Close-Grip Reverse Curls 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%

    B-2: Low Pulley French presses 8 8 8


    Workout 1 (Goal 10x5) 1RM 75%
    Workout 2 (Goal 10x4) Up 1 by 6%
    Workout 3 (Goal 10x3) Up 1 by 8-9%
    Workout 4 (Goal 10x5) Up 1 by 6%
    Workout 5 (Goal 10x4) Up 1 by 8-9%
    Workout 6 (Goal 10X3) Up 1 by 10-12%
    Day 10: Off

    Restart in Workout 2.3..6


    5 5 5 5 5

    5 5 5 5 5

    5 5 5 5 5

    5 5 5 5 5
    5 5 5 5 5

    5 5 5 5 5

    5 5 5 5 5
    5 5 5 5 5

    5 5 5 5 5

    5 5 5 5 5
    5 5 5 5 5

    5 5 5 5 5
    Day 1: Chest and Back Workout 1 Workout 2 Workout 3 Workout 4 Workout 5
    A-1: Incline Barbell Presses
    A-2: Lean-away Chin-ups
    B-1: Parallel Bar Dips
    B-2: One-Arm Arc Dumbbell Rows
    Day 2: Legs
    A-1: Back Squats
    A-2: Lying Leg Curls
    B-1: Dumbbell Lunges
    B-2: Romanian Deadlifts
    Day 3: Off
    Day 4: Arms
    A-1: Incline Off-Set Dumbbell Curls
    A-2: Close Grip Bench Press
    B-1: Thick Bar Reverse Curls
    B-2: Seated EZ Bar French presses
    Day 5: Off
    Day 6: Chest and Back
    A-1: 30-degree Incline Barbell Presses
    A-2: Close Parallel Grip chin-ups
    B-1: Flat Dumbbell Presses
    B-2: One-Arm Elbowing Rows
    Day 7: Legs
    A-1: Heels Elevated Front Squats
    A-2: Lying Leg curls feet inward
    B-1: Farmer's Walks
    B-2: Glute-ham Raises
    Day 8: Off
    Day 9: Arms
    A-1: Seated Zottmann Curls
    A-2: Low decline close grip bench presses
    B-1: Scott Bench Close-Grip Reverse Curls
    B-2: Low Pulley French presses
    Day 10: Off
    Restart in Workout 2.3..6
    Workout 6

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