Metabolic Conditioning - Phase 6 - Day 1

Exercise Week Sets Reps Tempo Rest W/R W/R W/R

A1 – FRONT SQUAT, HEELS ELEVATED 15º, MID STANCE 1 5 4-6 4110 10
2 5 4-6 4110 10
3 5 4-6 4110 10
4 5 4-6 4110 10
A2 – BENT-OVER BARBELL ROW, PRONATION GRIP 1 5 10-12 3011 10
2 5 10-12 3011 10
3 5 10-12 3011 10
4 5 10-12 3011 10
A3 – MILITARY PRESS, SEATED, NEUTRAL FRONT GRIP 1 5 12-15 2010 120
2 5 12-15 2010 120
3 5 12-15 2010 120
4 5 12-15 2010 120

B1 – PULL-UP, WIDE GRIP 1 5 5-7 4011 10

2 5 5-7 4011 10
3 5 5-7 4011 10
4 5 5-7 4011 10
B2 – BACK SQUAT, WIDE STANCE, HEELS FLAT 1 5 10-12 2010 10
2 5 10-12 2010 10
3 5 10-12 2010 10
4 5 10-12 2010 10
B3 – TRICEPS EXTENSION W/EZ BAR, SEATED, NARROW GRIP 1 5 12-15 2110 120
2 5 12-15 2110 120
3 5 12-15 2110 120
4 5 12-15 2110 120
 Metabolic Conditioning - Phase 6 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – LEG CURL, PRONE, FOOT INWARD 1 5 4-6 3110 10
2 5 4-6 3110 10
3 5 4-6 3110 10
4 5 4-6 3110 10
A2 – BENCH PRESS, 45º INCLINE, MID GRIP 1 5 10-12 3110 10
2 5 10-12 3110 10
3 5 10-12 3110 10
4 5 10-12 3110 10
A3 – MID GRIP REVERSE SCOTT CURLS W/ EZ BAR 1 5 12-15 3010 120
2 5 12-15 3010 120
3 5 12-15 3010 120
4 5 12-15 3010 120

B1 – BENCH PRESS, FLAT 1 5 6-8 4010 10

2 5 6-8 4010 10
3 5 6-8 4010 10
4 5 6-8 4010 10
B2 – HALF DEADLIFT OFF BLOCKS 1 5 8-10 2110 10
2 5 8-10 2110 10
3 5 8-10 2110 10
4 5 8-10 2110 10
B3 – MACHINE CALF RAISE 1 5 15-20 1110 120
2 5 15-20 1110 120
3 5 15-20 1110 120
4 5 15-20 1110 120