GBC DEATH CIRCUITS: A simple, but brutally effective fat loss workout! German Body Composition
A1 – squat 8x10 4010 30 seconds rest
A2 – pull up 8x10 4010 30 seconds rest
A3 – trap bar deadlift 8x10 4010 30 seconds rest
A4 – dumbbell flat bench press 8x10 4010 30 seconds rest
5 rounds
Source:
https://www.youtube.com/watch?v=_6t38KhEHxI
4010 Tempo
For example, a squat with a tempo of 4-0-1-0:
Take 4 seconds to lower yourself into the squat.
Take 0 second to pause in the bottom position.
Take 1 second to come back up to standing
Then 0 seconds to pause before descending again.
GBC with a Twist
Day 1
A1 – Deadlift 3 reps
A2 – OHP 3 reps
A3 – Deadlift 3 reps
B1 - Leg Press 3 reps
B2 – Bent-over row 3 reps
B3 – Leg Press 3 reps
Day 2
A1 – Back Squats 3 reps
A2 – Pull Up 3 reps
A3- Back Squats 3 reps
B1 – Lying Leg Curl 3 reps
B2 – Bench Press 3 reps
B3 - Lying Leg Curl 3 reps
Source:
Modified GBC Intermediate
A1 – Deadlift 3x8-10
A2 – Bench Press 3x10
B1 – Lying Leg Curls 3x10
B2 – Superset: Incline Dumbbell Press/Flat Bench Flye 3x8
C1 – Superset: Seated Leg Curls/Dumbbell Romanian Deadlift 3x10
C2 – Lying Triceps Extension 3x10
D1 – Hyperextension 3x12-15
D2 – Superset Cable Pushdown/Overhead Tricep Extension 3x8
Source:
GBC for Ladies
Day 1
A1 – Lying Leg Curl 4x8 5010 with 30 seconds rest
A2 – Flat DB Bench Press 4x15 3010 with 30 sec rest
B1 – Alternating DB Lunges 4x12 2010 30 sec
B2 – Lat Pulldown, Neutral Grip 4x15 3010 30 sec
C1 - DB Romanian Deadlift 4x15 3010 30 sec
C2 – 45 degree Trap 3 Raise 4x15 2011 30 sec
Day 2
A1 – DB Squats, Heels elevated 4x15 3010 30 sec
A2 – Seated Row Supinated Grip 4x15 3010 30 sec
B1 – 45 degreee Back Extension 4x15 2020 30 sec
B2 – Standing DB Shoulder Press 4x15 3010 30 sec
C1 Leg Press, Medium Stance 4x20 2010 30 sec
C2 – Standing DB Calf Raise 4x12 2011 30 sec
Source:
GBC for Ladies 2
FAT-BURNING GERMAN BODY COMP TRAINING with WBFF PRO JAMES
CutAndJacked Interview James Alexander-Ellis
James Alexander-Ellis: Full G.B.C workout.m4v
References:
Testosterone Therapy - Royal Men's Medical Center— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
