2885 Shaughnessy St.

Port Coquitlam, BC

(778) 285-WHEY

www.onewhey.ca

info@onewhey.ca

Poliquin's German Body Composition Training

This 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
trained twice a week.
EXERCISE

WEEK

SETS

REPS

TEMPO

REST
(seconds)

DAY 1 and 3
A1. Dumbbell Lunge

A2. Lat Pulldown to Sternum

A3. Lying Leg Curls, Feet Neutral

A4. Decline Dumbbell Triceps Extension

B1. Hamstring Leg Press

B2. One-Arm Cable Rowing

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

4
4
4
4
4
4
4
4
4
4
4
4
3
3
3
3
3
3

15-20
15-20
15-20
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
15-20
15-20
15-20
10-12
10-12
10-12

20X
20X
20X
321
321
321
501
501
501
401
401
401
201
201
201
401
401
401

45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45
45

EXERCISE

WEEK

SETS

REPS

TEMPO

REST
(seconds)

1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3

4
4
4
4
4
4
4
4
4
4
4
4
3
3
3
3
3
3

15-20
15-20
15-20
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12
10-12

201
201
201
301
301
301
402
402
402
302
302
302
301
301
301
211
211
211

30
30
30
30
30
30
30
30
30
30
30
30
30
30
30
30
30
30

DAY 2 and 4
A1. Dumbbell Squat

A2. Pronated-Grip Front Lat Pulldown

A3. Dumbbell Semi-Stiff Leg Deadlift

A4. Seated EZ Bar French Press

B1. Low Pulley Abduction, Standing

B2. Seated Rope Rowing to Neck