Hi Nation!

tomorrow I'll start with modified&suited-for-me german volume training plan...maybe it's good, maybe it's not; anyway, I'll experiment :)

Bench will be replaced with swiss ball, and light weight avaliable at home will replace heavier weights from gym...and I count on volume, haha...actually, that's a reason for that type of plan

Usually GVT is 5-days cycle, due to my lifestyle and other activities is modified into 7-days cycle.

So, here it goes:

MON

BB squat 10x10

BB romanian deadlift 10x10

BB/DB calf rises 3x 15-20

some abs

WED

BB overhead press 10x10

DB upright row 10x10

weight disk swiss ball skull crusher 3x 8-12

DB bentover lateral rises 3x 8-12

FRI

BB swiss ball benchpress 10x10

BB bentover row 10x10

DB swiss ball incline fly 3x 8-12

DB curl 3x 8-12

I had some hard time to figure out everything and I hope I won't need lots of adjustments.

I hope someone get an idea for home training and I'm open for any comments.

BR, Gregor

GVT rocks but is very intense and can't be done too frequently in succession. I work it in every few weeks or for certain body parts. The good news is whether you do it at home with bodyweight or at the gym with weights it still is very effective.

John