Metabolic

Conditioning - Phase 11 - Day 1

Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – BENCH PRESS BB 45º INCLINE THICK GRIP 1 3 4-6 3010 10
2 3 4-6 3010 10
3 3 4-6 3010 10
4 3 4-6 3010 10
A2 – PULL-UPS WIDE STD. GRIP 1 3 4-6 3010 10
2 3 4-6 3010 10
3 3 4-6 3010 10
4 3 4-6 3010 10
A3 – BENCH PRESS BB 30º INCLINE STD. GRIP 1 3 6-8 3010 10
2 3 6-8 3010 10
3 3 6-8 3010 10
4 3 6-8 3010 10
A4 – CHIN-UP MEDIUM STD. GRIP 1 3 6-8 3010 10
2 3 6-8 3010 10
3 3 6-8 3010 10
4 3 6-8 3010 10
A5 – BENCH PRESS BB THICK GRIP 1 3 10-12 4010 10
2 3 10-12 4010 10
3 3 10-12 4010 10
4 3 10-12 4010 10
A6 – 1-ARM DB ROW 1 3 10-12 3011 10
2 3 10-12 3011 10
3 3 10-12 3011 10
4 3 10-12 3011 10
A7 – BENCH PRESS DB THICK NEUTRAL GRIP 1 3 12-15 3010 10
2 3 12-15 3010 10
3 3 12-15 3010 10
4 3 12-15 3010 10
A8 – ROWING THICK DB NEUTRAL GRIP BENT-OVER 1 3 12-15 3011 10
2 3 12-15 3011 10
3 3 12-15 3011 10
4 3 12-15 3011 10
A9 – FLYES FLAT UNROLLING GRIP 1 3 15-20 3110 10
2 3 15-20 3110 10
3 3 15-20 3110 10
4 3 15-20 3110 10
A10 – ROWING BB PRONE ON 30º INCLINE WIDE PRONATED GRIP 1 3 15-20 3011 120
2 3 15-20 3011 120
3 3 15-20 3011 120
4 3 15-20 3011 120
 Metabolic Conditioning - Phase 11 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – QUAD SQUATS BACK BB NORMAL 1 3 4-6 4010 10
2 3 4-6 4010 10
3 3 4-6 4010 10
4 3 4-6 4010 10
A2 – ATLANTIS LYING LEG CURL FEET DORSIFLEXED NEUTRAL 1 3 4-6 4010 10
2 3 4-6 4010 10
3 3 4-6 4010 10
4 3 4-6 4010 10
A3 – SQUATS FRONT BB HEELS FLAT NORMAL 1 3 6-8 4010 10
2 3 6-8 4010 10
3 3 6-8 4010 10
4 3 6-8 4010 10
A4 – ATLANTIS LYING LEG CURL FEET PLANTARFLEXED OUTWARD 1 3 6-8 4010 10
2 3 6-8 4010 10
3 3 6-8 4010 10
4 3 6-8 4010 10
A5 – SQUATS BACK BB HEELS FLAT NORMAL 1 3 10-12 4010 10
2 3 10-12 4010 10
3 3 10-12 4010 10
4 3 10-12 4010 10
A6 – ROMANIAN DEADLIFT BB, SNATCH GRIP 1 3 10-12 3110 10
2 3 10-12 3110 10
3 3 10-12 3110 10
4 3 10-12 3110 10
A7 – TRAP BAR DEADLIFT HIGH HANDLES 1 3 12-15 3010 10
2 3 12-15 3010 10
3 3 12-15 3010 10
4 3 12-15 3010 10
A8 – GOOD MORNING BACK BB FEET WIDE 1 3 12-15 3110 10
2 3 12-15 3110 10
3 3 12-15 3110 10
4 3 12-15 3110 10
A9 – LUNGES DB WALKING 1 3 15-20 3010 10
2 3 15-20 3010 10
3 3 15-20 3010 10
4 3 15-20 3010 10
A10 – 45º BACK EXTENSION DB FEET NEUTRAL 1 3 15-20 2011 120
2 3 15-20 2011 120
3 3 15-20 2011 120
4 3 15-20 2011 120
 Metabolic Conditioning - Phase 11 - Day 3
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – SCOTT CURLS EZ BAR NARROW PRONATED GRIP 1 4 4-6 3010 10
2 4 4-6 3010 10
3 4 4-6 3010 10
4 4 4-6 3010 10
A2 – DIPS, CLOSE STD. GRIP 1 4 4-6 3010 10
2 4 4-6 3010 10
3 4 4-6 3010 10
4 4 4-6 3010 10
A3 – UPRIGHT ROW EZ BAR WIDE STD GRIP 1 4 8-10 3010 10
2 4 8-10 3010 10
3 4 8-10 3010 10
4 4 8-10 3010 10
A4 – SCOTT CURLS THICK EZ BAR MID SUPINATED GRIP 1 4 8-10 3010 10
2 4 8-10 3010 10
3 4 8-10 3010 10
4 4 8-10 3010 10
A5 – BENCH PRESS FLAT CLOSE STD. GRIP 1 4 8-10 3010 10
2 4 8-10 3010 10
3 4 8-10 3010 10
4 4 8-10 3010 10
A6 – STANDING THICK DB L-LATERAL RAISES 1 4 10-12 2011 10
2 4 10-12 2011 10
3 4 10-12 2011 10
4 4 10-12 2011 10
A7 – STANDING BEHIND BODY CURL DUAL PULLEY THICK D-HANDLE SUPINATED GRIP 1 4 15-20 2011 10
2 4 15-20 2011 10
3 4 15-20 2011 10
4 4 15-20 2011 10
A8 – FRENCH PRESS STANDING STD ROPE PRONATING GRIP 1 4 15-20 2110 10
2 4 15-20 2110 10
3 4 15-20 2110 10
4 4 15-20 2110 10
A9 – LATERAL RAISE, PRONE ON 60º INCLINE THUMBS DOWN 1 4 15-20 2011 120
2 4 15-20 2011 120
3 4 15-20 2011 120
4 4 15-20 2011 120