I've also used the GVT (10X10) on a 3 day split. Doing only one compound movement for a specific workout day.
Best results have been when using the Pullover & Press (either DB or BB), as the only exercise for the upper body. This major movements gets the lats. pecs,triceps, delts and abs. For me, big time exercise. My other favorite compound exercise, when using GVT, is the BB hack squat. Which gets the legs and also the traps/back. Think of it as a reverse DL, with more leg involvement..
The Pullover & Press and Hack Squats are major growing movements and have used them like:
next Monday, the BB Hack, etc, etc, etc..
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