GVT, known as German Volume Training, was a technique of high volume work loads that the Germans used for their athletes back in the day. This type of high volume work is very hard on the body and if done with the correct weight soreness can last up 4 days. You should have a spotter for this routine, because you can help each other from taking too much time between sets and to help get the weight up near the final sets.
This workout will be done performing preacher curls with the EZ bar. Set up the bar with about 50-60% of your 1RM. Now complete 10 sets of 10 reps taking only 1 minute rest. Do not slack on the time, 1 minute rest means 1 minute! This routine totals to 100 reps, so I recommend not doing biceps for a good 3-4 days after doing this routine. Make sure to get plenty of protein the rest of the day after this one. You can thank the Germans for helping your biceps grow!
Preacher Curl wwith EZ curl 10 sets of 10 reps 1 minute rest between set
