Metabolic Conditioning - Phase 5 - Day 1

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

A1 – BACK SQUAT, MEDIUM STANCE, HIGH ELEVATION 1 10 10 4010 60
2 10 10 4010 60
3 10 10 4010 60
4 10 10 4010 60
A2 – FLOOR PRESS 1 10 10 2110 60
2 10 10 2110 60
3 10 10 2110 60
4 10 10 2110 60

B1 – FLYES, 30º INCLINE, UNROLLING GRIP 1 3 10-12 3010 60

2 3 10-12 3010 60
3 3 10-12 3010 60
4 3 10-12 3010 60
B2 - LOW CABLE PULL-INS 1 3 15-20 2010 60
2 3 15-20 2010 60
3 3 15-20 2010 60
4 3 15-20 2010 60
 Metabolic Conditioning - Phase 5 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 - PULL-UP, WIDE PRONATED GRIP 1 10 10 3010 60
2 10 10 3010 60
3 10 10 3010 60
4 10 10 3010 60
A2 – LEG CURL, PRONE, FEET INWARD 1 10 10 3010 60
2 10 10 3010 60
3 10 10 3010 60
4 10 10 3010 60

B1 – SEATED CURL, HAMMER GRIP 1 3 10-12 3010 60

2 3 10-12 3010 60
3 3 10-12 3010 60
4 3 10-12 3010 60
B2 – CALF RAISE, STANDING, MEDIUM STANCE 1 3 15-20 22X0 60
2 3 15-20 22X0 60
3 3 15-20 22X0 60
4 3 15-20 22X0 60
 Metabolic Conditioning - Phase 5 - Day 3
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – BENCH PRESS, STANDARD GRIP, 45º INCLINE 1 10 10 4010 60
2 10 10 4010 60
3 10 10 4010 60
4 10 10 4010 60
A2 – SPLIT SQUAT, TELEMARK, W/BARBELL 1 10 10 2210 60
2 10 10 2210 60
3 10 10 2210 60
4 10 10 2210 60

B1 – TRICEPS EXTENSION, W/DUMBBELLS, NEUTRAL GRIP 1 3 10-12 3010 60

2 3 10-12 3010 60
3 3 10-12 3010 60
4 3 10-12 3010 60
B2 – TWISTING GARHAMMER RAISE 1 3 10-12 2010 60
2 3 10-12 2010 60
3 3 10-12 2010 60
4 3 10-12 2010 60
 Metabolic Conditioning - Phase 5 - Day 4
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – CHIN-UPS ON RINGS, PARALLEL GRIP 1 10 10 3010 60
2 10 10 3010 60
3 10 10 3010 60
4 10 10 3010 60
A2 – GOOD MORNING, STANDING 1 10 10 3110 60
2 10 10 3110 60
3 10 10 3110 60
4 10 10 3110 60

B1 – SEATED FACE PULL, PRONATED GRIP 1 3 12-15 2011 60

2 3 12-15 2011 60
3 3 12-15 2011 60
4 3 12-15 2011 60
B2 – WRIST ROLLER 1 3 12-15 2012 60
2 3 12-15 2012 60
3 3 12-15 2012 60
4 3 12-15 2012 60