Metabolic Conditioning - Phase 7 - Day 1

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

A1 – FRONT SQUAT, HEELS FLAT, WIDE STANCE 1 6 8,8,6,6,4,4 4010 90
2 6 8,8,6,6,4,4 4010 90
3 6 8,8,6,6,4,4 4010 90
4 6 8,8,6,6,4,4 4010 90
A2 – PULL-UP, MEDIUM GRIP 1 6 8,8,6,6,4,4 3011 90
2 6 8,8,6,6,4,4 3011 90
3 6 8,8,6,6,4,4 3011 90
4 6 8,8,6,6,4,4 3011 90

B1 – 1-ARM DUMBBELL ROW, PRONATED TO NEUTRAL GRIP 1 4 6-8 3011 10

2 4 6-8 3011 10
3 4 6-8 3011 10
4 4 6-8 3011 10
B2 – OLD SCHOOL CALIFORNIA PRESS 1 4 6-8 4010 10
2 4 6-8 4010 10
3 4 6-8 4010 10
4 4 6-8 4010 10
B3 – DUMBBELL SQUAT, HIGH INCLINE, WIDE STANCE 1 4 12-15 2010 10
2 4 12-15 2010 10
3 4 12-15 2010 10
4 4 12-15 2010 10
B4 – UPWARD ROW W/ROPE, LOW PULLEY 1 4 12-15 2110 120
2 4 12-15 2110 120
3 4 12-15 2110 120
4 4 12-15 2110 120
 Metabolic Conditioning - Phase 7 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – BENT-KNEE DEADLIFT W/BARBELL, SNATCH GRIP 1 6 8,8,6,6,4,4 3010 90
2 6 8,8,6,6,4,4 3010 90
3 6 8,8,6,6,4,4 3010 90
4 6 8,8,6,6,4,4 3010 90
A2 – DUMBBELL PRESS, 30º INCLINE, PRONATING GRIP 1 6 8,8,6,6,4,4 3110 90
2 6 8,8,6,6,4,4 3110 90
3 6 8,8,6,6,4,4 3110 90
4 6 8,8,6,6,4,4 3110 90

B1 – LEG CURL, PRONE, FEET NEUTRAL, PLANTARFLEXED 1 4 6-8 4010 10

2 4 6-8 4010 10
3 4 6-8 4010 10
4 4 6-8 4010 10
B2 – DUMBBELL FLY, 30º INCLINE, UNROLLING GRIP 1 4 6-8 3010 10
2 4 6-8 3010 10
3 4 6-8 3010 10
4 4 6-8 3010 10
B3 – BICEPS CURL, W/BARBELL STANDING, NEUTRAL GRIP 1 4 12-15 2011 10
2 4 12-15 2011 10
3 4 12-15 2011 10
4 4 12-15 2011 10
B4 – TWISTING PULL-INS, LOW CABLE 1 4 15-20 2010 120
2 5 15-20 2010 120
3 5 15-20 2010 120
4 5 15-20 2010 120