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OVT - Block 1

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Tagged as: OVT, Optimum Volumized Training, Optimum Volume Training, volume, size, Athlete, and build muscle

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Summary

4 Workouts / 28 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

Workout Program Description

Created by Christian Thibaudeau.

http://www.tmuscle.com/free_online_article/sports_body_training_performance_bodybuilding/optimized_volume_training

Workouts

OVT - Block 1 - Chest and Back

OVT - Block 1 - Legs

OVT - Block 1 - Biceps and Triceps

OVT - Block 1 - Shoulders

Description

http://www.tmuscle.com/free_online_article/sports_body_training_performance_bodybuilding/optimized_volume_training

Suggested Schedule

This workout should be done weekly on:

View Workout Details


Adobe Flash player is required.	Bench Press - Barbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel...
Adobe Flash player is required.	Flyes - Dumbbell, Flat 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo...

Adobe Flash player is required.	Bench Press - Barbell, Inclined 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...

Adobe Flash player is required.	Flyes - Dumbbell, Inclined Bench 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com

	Lat Pulldowns - Wide-Grip 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...

	One-Arm Dumbbell Row 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ...

	Bent Over Barbell Row 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width....

	Seated Cable Rows 5 sets: 5 reps, 5 reps, 5 reps, 5 reps, 5 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...