Advanced German Body Composition Training
Posted by Jessica Kiernan on 10th May 2015
DOWNLOAD PART 1 HERE -> ADVANCED GERMAN BODY COMPOSITION TRAINING PAGE 1
DOWNLOAD PART 2 HERE -> ADVANCED GERMAN COMPOSITION TRAINING PAGE 2
| *Below are exercise samples, consult with a certified personal trainer to learn exercise technique | ||||
| *Perform grouped exercises (ex. A1, A2) as Super-Sets | ||||
| *Rest 3 minutes before moving to next super-set pair | ||||
| Workout 1 | ||||
| Warm up: Warm-up for 10 minutes | ||||
| Exercise | Sets | Reps | Eccentric Time | Rest |
| A1. Snatch Pulls | 5 | 6 | 0 seconds | |
| From bottom of snatch, pull to the knees and explosively jump off the ground and shrug | ||||
| A2. Walking Lunges or Bulgarians | 5 | 6 | 0 seconds | |
| Stop just before your back knee reaches the floor | ||||
| B1. Squats with Heels Elevated | 4 | 6 to 8 | 3 seconds | |
| 2X4 inch board is helpful | ||||
| B2. Close-Grip Chin Ups | 4 | 6 to 8 | 3 seconds | |
| Palms facing you, lower to full extension of the elbows | ||||
| C1. Leg Curls on Exercise Ball | 4 | 6 to 8 | 3 seconds | |
| Poor Man Glute/Ham option | ||||
| C2. Floor Presses or Flies | 4 | 6 to 8 | 3 seconds | |
| Pack the shoulders by maintaining strong shoulder retraction | ||||
| Finish: Total body stretching for 10 minutes | ||||
| Workout 2 | ||||
| Warm up: Warm-up for 10 minutes | ||||
| Exercise | Sets | Reps | Eccentric Time | Rest |
| A1. Deadlifts on Podium | 5 | 6 | 4 seconds | |
| Stand on weight plates for increased depth | ||||
| A2. Sternum Chin Ups | 5 | 6 | 2 seconds | |
| Arch back excessively and pull towards the bottom of your sternum | ||||
| B1. Step Ups or Bulgarians | 4 | 8 to 10 | 0 seconds | |
| Stop just before your back knee reaches the floor | ||||
| B2. Diamond Push Ups on Knuckles | 4 | 8 | 3 seconds | |
| Position hands inside shoulder width as if holding a V-bar | ||||
| C1. Leg Curls on Exercise Ball | 3 | 6 to 8 | 3 seconds | |
| Poor Man Glute/Ham option | ||||
| C2. Seated Military Press | 3 | 6 to 8 | 3 seconds | |
| Lower to clavicle | ||||
| C3. DB External Rotation | 3 | 6 to 8 | 3 seconds | |
| Maintain correct posture | ||||
| Finish: Total body stretching for 10 minutes | ||||
| Workout 3 | ||||
| Warm up: Warm-up for 10 minutes | ||||
| Exercise | Sets | Reps | Eccentric Time | Rest |
| A1. Power Cleans | 5 | 6 | 4 seconds | |
| Reset between each rep | ||||
| A2. Lumberjacks | 5 | 6 | 2 seconds | |
| Alternate hand position each set | ||||
| B1. Front Squats with Heals Elevated | 4 | 4 to 6 | 3 seconds | |
| 2X4 inch board is helpful | ||||
| B2. Floor Press | 4 | 6 to 8 | 3 seconds | |
| Pack the shoulders by maintaining strong shoulder retraction | ||||
| B3. Lean Away Pull Ups | 4 | 6 to 8 | 3 seconds | |
| Push away from bar on the decent | ||||
| C1. Leg Curls on Exercise Ball | 3 | 6 to 8 | 3 seconds | |
| Poor Man Glute/Ham option | ||||
| C2. Bent Over Row | 3 | 8 to 10 | 2 seconds | |
| Be very cognizant of lower back positioning, pull bar to waist rather than upper abdominals | ||||
| C3. DB External Rotation on Bench | 3 | 10 to 12 | 3 seconds | |
| Place foot on bench and position elbow on knee | ||||
| Finish: Total body stretching for 10 minutes | ||||
| Workout 4 | ||||
| Warm up: Warm-up for 10 minutes | ||||
| Exercise | Sets | Reps | Eccentric Time | Rest |
| A1. Snatch Deadlifts | 10 | 6 | 4 seconds | |
| Good Luck. | ||||
| B1. Barbell Curls | 8 | 8 | 3 seconds | |
| Lower to full extension | ||||
| B2. Tricep Extension | 8 | 8 | 3 seconds | |
| Stop just short of full extension | ||||
| Finish: Total body stretching for 10 minutes | ||||