German interval training beginner program

Day 1 chest and back
Decline dumbbell press  10 sets 10 reps 40x0temp 90sec rest
Chin ups 10 sets 10 reps 40x0 tempo 90sec rest
Incline dumbbell flys 3 sets 10-12 reps 3020 tempo 60sec rest
One arm dumbbell row 3 sets 10-12 reps 3020tempo 60sec rest

Day 2 legs and abs
Back squats 10sets 10 reps 40x0tempo 90sec rest
Leg curls 10sets 10 reps 40x0tempo 90sec rest
Low cable pull ins* 3sets 15-20 reps 2020tempo 60secs rest
Calf raises 3 sets 15-20 reps 2030 tempo 60secs rest
*attach a bet to cable machine lie on floor put feet in belt and pull knees to chest

Day 3 off

Day 4 arms and shoulders
Bar dips 10 sets 10 reps 40x0 tempo 90sec rest
Hammer curls 10 sets 10 reps 40x0 tempo 90 sec rest
Bent over dumbbell raises 3 sets 10-12 reps 20x0 tempo 60 secs rest
Seated dumbbell raises 3 sets 10-12 reps 20x0 tempo 60 secs rest

Day 5 off

Phase 2
After 6 of the 5 day cycles do a 3 we recovery period of 6-8 reps and only 4-6 body parts, after 3 weeks return to programme doing 20 sets of 6

Day 1 chest and back
Dumbbell press 10 sets 6 reps 50x0 tempo 90sec rest
Pullups 20 sets 6 reps 50x0 tempo 90sec rest
Flat dumbbell flys 3 sets 6 reps 30x10 tempo 60 sec rest
Bent over rows with E-Z bar 3 sets 6 reps 30x20 60 sec rest

Day 2 legs and abs
Deadlift 10 sets 6 reps 50x0 tempo 90sec rest
Leg curls 10 sets 6 reps 50x0 tempo 90 sec rest
Twisting crunches 3 sets 12-25 reps 30x30 60 sec rest
Calf raises 3 sets 12-15 reps 30x30 60 sec rest

Day 3 off

Day 4 shoulders and arms
Bench press 10 sets 6 reps 50x0 tempo 90 sec rest
E-Z bar curls 10 sets 6 reps 50x0 tempo 90 sec rest
Seated external rotations 3 sets 10-12 rep 30x10 tempo 60 secs rest
Lateral raises 3 sets 10-12 reps 20x10 tempo 60 secs rest

Day 5 off