VTI Method
1 sessions per week
Must use App app to view and log training
Program Training
A
Leg Extension
10, 8, 6
B1
Leg Press
8, 6, 6
B2
Air Squat
3 x 10
C
Hack Squat
6, 5, 5
D
Bulgarian Split Squat
6, 5, 5
E
Calf Raise Series
3 x 21
A
Pull-Up
2 x 5
B1
Lat Pulldown
8, 6, 6
B2
DB Hyper Extension Bicep Curls
3 x 15
C
Landmine Row
@ 7, 5, 5
D
Seated Row
8, 8, 6
E1
Straight Arm Pulldown
3 x 8
E2
Barbell Bicep Curl
5, 3, 3
A1
Incline DB Bench Press
8, 6, 6
A2
DB Tricep Extension
12, 6, 6
B1
Incline DB Champagne
10, 7, 5
B2
Tricep Rope Pulldowns
12, 7, 5
C1
Seated Chest Press
8, 6, 5
C2
Close Grip Push-Up
3 x 6
D
Machine Chest Fly
8, 6, 5
A
Seated Hamstring Curl
10, 6, 5
B
Stiff Leg Deadlift
6, 6, 5
C
Dumbbell Wide Stance Sumo
7, 5, 5
D
Barbell Hip Thrust
8, 5, 5
E
Back Extension
3 x 5
A
Cable Lateral Raises
6, 5, 5
B
DB Shoulder Press
6, 6, 5
C1
DB Lateral Raise
6, 6, 5
C2
DB Front Raise
6, 5, 5
D
Incline DB Rear Delt Pull
5, 5, 3
E
Rope Face Pull
8, 8, 6
