cp german body composition training
DESCRIPTION
sportTRANSCRIPT
trained twice a week.
EXERCISE WEEK SETS REPS TEMPO REST
(seconds)
DAY 1 and 3A1. Dumbbell Lunge 1 4 15-20 20X 45
2 4 15-20 20X 45
3 4 15-20 20X 45
A2. Lat Pulldown to Sternum 1 4 10-12 321 45
2 4 10-12 321 45
3 4 10-12 321 45
A3. Lying Leg Curls, Feet Neutral 1 4 10-12 501 45
2 4 10-12 501 45
3 4 10-12 501 45
A4. Decline Dumbbell Triceps Extension 1 4 10-12 401 45
2 4 10-12 401 45
3 4 10-12 401 45
B1. Hamstring Leg Press 1 3 15-20 201 45
2 3 15-20 201 45
3 3 15-20 201 45
B2. One-Arm Cable Rowing 1 3 10-12 401 45
2 3 10-12 401 45
3 3 10-12 401 45
Poliquin's German Body Composition TrainingThis is a 3-week program designed for weight loss. Because aerobic exercise can compromise muscular strength, this workout
utilizes weight training to elicit weight loss. Letters indicate you giant set. The workouts divide the body in two parts, each
2885 Shaughnessy St. Port Coquitlam, BC (778) 285-WHEY www.onewhey.ca [email protected]
EXERCISE WEEK SETS REPS TEMPO REST
(seconds)
DAY 2 and 4A1. Dumbbell Squat 1 4 15-20 201 30
2 4 15-20 201 30
3 4 15-20 201 30
A2. Pronated-Grip Front Lat Pulldown 1 4 10-12 301 30
2 4 10-12 301 30
3 4 10-12 301 30
A3. Dumbbell Semi-Stiff Leg Deadlift 1 4 10-12 402 30
2 4 10-12 402 30
3 4 10-12 402 30
A4. Seated EZ Bar French Press 1 4 10-12 302 30
2 4 10-12 302 30
3 4 10-12 302 30
B1. Low Pulley Abduction, Standing 1 3 10-12 301 30
2 3 10-12 301 30
3 3 10-12 301 30
B2. Seated Rope Rowing to Neck 1 3 10-12 211 30
2 3 10-12 211 30
3 3 10-12 211 30