GBC WORKOUT EXAMPLE

The below describes a typical GBC workout. Exercises performed as 3 x supersets with rests in-between before moving to the next letter pairing. Many of the exercises described are slight advancements on classic exercises you are likely to be familiar with. More often than not, adding a change in angle, or bar placement will be in itself a new CNS stimulant to aid in calorie burning! (Refer to accompanying photos for how the exercises should be performed)

  A1: REVERSE KETTLEBELL LUNGES 3 x 12-15 (per leg) X0X0 tempo. 60s rest 

 

Œ Keep torso fully upright and hips tucked under shoulders  Engage the glute forcefully on back leg Ž Advanced trainees may wish to use a Barbell to allow for greater loads to be

A2: HIGH INCLINE DUMBBELL CHEST PRESS 3 x 12-15. 4010 tempo. 60s rest.  

 

 

 

 

 

CONCLUSION

 I have personally used GBC workouts for many competitions and photoshoot prep phases. It has also been my “go to” workout protocol for majority of intermediate to advanced female and male clients. GBC is highly efective at delivering favourable and rapid body composition changes. 

How to Get any girl you want

Sure, talking to a girl can be scary, especially if you don't have a lot of practice. But if you build up your confidence and know how to make a girl comfortable, 

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MAC MILLER

MAC MILLER – Dang! (feat. Anderson .Paak) – Pre-order Single [iTunes Plus AAC M4A] (2016)

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Total War ATTILA The Last Roman MULTi9-PROPHET

PROPHET has released the MULTi9 version of “Total War ATTILA The Last Roman” for PC. This release is standalone !

Description: Against a darkening background of famine, disease and war, a new power is rising in the great steppes of the East. With a million horsemen at his back, the ultimate warrior king approaches, and his sights are set on Rome…
The next instalment in the multi award-winning PC series that combines turn-based strategy with real-time tactics, Total War: ATTILA casts players back to 395 AD. A time of apocalyptic turmoil at the very dawn of the Dark Ages.
How far will you go to survive? Will you sweep oppression from the world and carve out a barbarian or Eastern kingdom of your own? Or will you brace against the coming storm as the last remnants of the Roman Empire, in the ultimate survival-strategy challenge?
The Scourge of God is coming. Your world will burn.

Beauty Fashion - March 2013

Beauty Fashion - March 2013
English | PDF | 60 pages | 7.4 MB

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