German Body Composition

Did you indulge in a few too many fruity drinks with umbrellas or friend clams on the beach this summer? Got a few extra pounds that need to be shredded for an upcoming wedding? Is your sport starting up and you need to get whipped into shape quick? If your goal is to get into better shape and shed some baggage I have a program for you.

German Body Composition, GBC for short, will rip fat off your body quicker then you can put a whoppie pie down. In a nutshell, the program is based on short rest intervals, super-setting different body parts, pushing you lactate threshold to the max, and increasing your growth hormone.

Here is what a German Body Composition program looks like:

Day One: Chest and Back

A1. 6 Incline Dumbbell Presses at 45-degree angle
Rest 10 seconds
A2. 12 Incline Barbell Presses at 45-degree angle
Rest 10 seconds
A3. 25 Incline Dumbbell Press at 30-degree angle
**Rest 2 minutes
**Repeat 3 times

B1. 6 Weighted Chins
Rest 10 seconds
B2. 12 Bent-over Rows
Rest 10 seconds
B3. 25 Seated Cable Rows
**Rest 2 minutes
**Repeat 3 times

Day Two: Legs

A1. 6 Squats
Rest 10 seconds
A2. 12 Lunges
Rest 10 seconds
A3. 25 Leg Extensions
**Rest 2 minutes
**Repeat 3 times

B1. 6 Leg Curls
Rest 10 seconds
B2. 12 Romanian Dead Lifts
Rest 10 seconds
B3. 25 Reverse Hypers/Back Extensions
**Rest 2 Minutes
**Repeat 3 times

Day Three: OFF

Day Four: Arms and Shoulders

A1. 6 Seated Dumbbell Presses
Rest 10 seconds
A2. 12 Seated Lateral Raises
Rest 10 seconds
A3. 26 Front/Posterior Raises
**Rest 2 minutes
**Repeat 3 times

B1. 6 Dips or Close-Grip Bench Presses
Rest 10 seconds
B2. 12 Skull Crushers
Rest 10 seconds
B3. 25 Cable Pressdowns
**Rest 2 minutes
**Repeat 3 times

C1. 6 incline Dumbbell Curls
Rest 10 seconds
C2. 12 Standing Barbell Curls
Rest 10 seconds
C3. 25 Standing Pulley Curls
**Rest 2 minutes
**Repeat 3 times

Day Five: OFF

REPEAT

Seems pretty simply on paper, but with the short rest intervals you will be panting more than a German Shepherd on a hot August day. If your up to it, give this program a try and let me know how it goes for you.

As always, any questions regarding fitness, sports, or nutrition please don't hesitate to contact me. I am always looking for blog topics.

I hope you're out enjoying the final few days of nice weather, because before you know it we will be digging ourselves out of that fresh white powder!

Best,

Doug Spurling, BS, CSCS, NSCA-CPT

Spurling Strength & Speed

Dspurling@une.edu