10 x 10

New Style of exercise I'll.
10 x 10 - German Volume Training


Day 1 - Chest & Back
Day 2 - Off
Day 3 - Legs & Abs
Day 4 - Off
Day 5 - Arms & Shoulder
Day 6 - Off
Day 7 - Off


GVT is built around three simple, core principles:

1. One Exercise. You perform one exercise per body part. That’s it. Stick with heavier, Compound-style lifts that tax major muscle groups. Because you will be performing a limited number of Exercise per week, proper exercise selection is critical in maximizing the effects of GVT.
2. 100 Reps. For each exercise, you will be performing 10 sets of 10 reps. Start with 50 to 60% of your one rep max for that lift. Perform as many reps as possible for each of the 10 sets. There is no need to train to failure. Train close to failure. GVT is taxing enough without training to failure. When you can perform 100 total reps, or 10 sets of 10 reps, add 5 pounds to the bar the next time you use the same movement.
3. Rest Pause. You will be resting approximately 60-90 second between sets. There are numerous forms of GVT floating around the Internet, some a variation of Vince Gironda’s 8x8 training, and some with incredibly short rest periods. Resist the urge to lower your rest periods under the 60 second mark. Limiting rest like this will force you to decrease the load. You’re already working with weights slightly above half of your 1RM. It does you no good to use lighter weights then this. For most exercises, a 60 second rest works best. For big, beefy and taxing exercises like the squat, 90 seconds is needed. (And then some!)

So for the chest, I'll only be doing one kind of bench press at 180lbs. 10reps 10sets so total of 100times. I would be one of flat, incline, or decline, but not mixed together. Just one exercise for one body part.

For the back, I would probably do Bent over barbell row, or T bar row and same 10x10 principle. 

Legs would be Squats, but can't never forget them calves!

and for the Abs, I would do hanging leg raise and cable pull crunches.