100 Day Cut (Heavy/High Reps/GVT)
I finished this cycle and have been happy with the progress. I'm still not where I want to be for summer however, so I will be starting again with some changes to the exercises. This will end around the time our family is planning a resort vacation, so that will be my extra motivation.
I will follow the same three cycles repeating. First cycle is heavy weights at lower reps to failure. Second cycle is higher reps and includes drop sets and super sets. The final cycle is German Volume Training (10 sets of 10 reps on compound exercuses).
For the first cycle I will use the following:
Push
Incline DB Bench - 5x5, rest 90
Standing Cable Flyes (Low) - 4x8, rest 60
Seated DB Military Press - 3x8, rest 60
Standing DB Side Laterals - 3x10, rest 60
Weighted Dips - 3x10, rest 60
Seated DB Overhead Extensions - 3x10, rest 60
Pull
Pull-ups - 3x10, rest 60
Stiff-leg Deadlift - 5x5, rest 90
Machine Pulldown Rows - 4x8, rest 60
DB Shrug - 3x10, rest 60
EZ Bar Curls - 4x10, rest 60
Machine Curls - 3x10, rest 60
Legs
Hip Adduction - 3x10, rest 30
Hip Abduction - 3x10, rest 30
Barbell Squats - 5x5, rest 90
Leg Press - 4x8, rest 60
Leg Extensions - 3x10, rest 60
Seated Leg Curl - 3x10, rest 60
Standing Calf Raises - 3x10, rest 45
Seated Calf Raises - 3x10, rest 45
Arms
Standing Military Press - 5x5, rest 60
Reverse Pec Flyes - 3x10, rest 60
Skullcrushers - 4x8, rest 60
Bench Dips - 3x10, rest 60
Standing Alternate DB Curls - 4x8, rest 60
Standing Cable Curls - 3x10, rest 60