THE WORKOUT [OPTION B]
Use this routine just as you did the previous one—Body-Recomposition Option A. It’s another example of German Body Comp training and can be done in conjunction with Option A. If you choose to do the two workouts for a few weeks, alternate them for three sessions per week, resting a day between workouts (and then two days afterward before repeating).
1A. FRONT SQUAT
Set a barbell on a power rack at about shoulder height. Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
1B. NEUTRAL-GRIP CHINUP
Sets: 3 Reps: 8–10 Tempo: 4010 Rest: 60 sec.
Use a chinup bar that has handles so you can grasp it your palms facing each other (if you have only a straight bar, hook a V-grip cable handle over it, or use a suspension trainer as shown ). Hang from the handles and then pull yourself up until your chin is over them.
2A. ROMANIAN DEADLIFT
Sets : 3 Reps: 8–10 Tempo: 3110 Rest : 60 sec.
Hold a barbell with a shoulder-width grip and stand with feet hip width. Bend your hips back as far as you can. Allow your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.
2B. INCLINE NEUTRAL-GRIP BENCH PRESS
Sets: 3 Reps: 10–12 Tempo: 3110 Rest: 60 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest.
3A. SEATED ZOTTMAN CURL
Sets: 3 Rep: 10–12 Tempo: 3020 Rest: 60 sec.
Hold a dumbbell in each hand and sit down on a bench with a back rest, or raise the back of an adjustable bench to vertical. Curl the weights up and then rotate your wrists so your palms face the floor. Slowly lower your arms back to the starting position.
3B. DECLINE EZ-BAR TRICEPS EXTENSION
Sets: 3 Reps: 10–12 Tempo: 4010 Rest : 60 sec.
Set an adjustable bench to a slight decline and lie back against it holding an EZ-curl bar with an overhand, shoulder-width grip. Press the bar overhead and then let your upper arms drift back so they’re at an angle to your torso. Bend your elbows so you lower the bar behind your head. Keeping your upper arms stationary, extend your elbows to lock the bar out.
4. HALF-KNEELING CABLE CHOP
Sets: 3 Reps: 8–10 (each side) Tempo: 3010 Rest: 60 sec.
Attach a rope handle to the top pulley of a cable station. Get into a lunge position, resting your left knee on the floor. Pull the cable diagonally downward to your left side.
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