Metabolic Conditioning - Phase 4 - Day 1

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

A1 - SHOULDER PRESS, W/BARBELL, STANDING, FRONT 1 5 5 3010 90
2 5 5 3010 90
3 5 5 3010 90
4 3 5 3010 90
A2 – BULGARIAN SPLIT SQUAT, W/DUMBBELL 1 5 5 30X0 90
2 5 5 30X0 90
3 5 5 30X0 90
4 3 5 30X0 90

B1 – BACK SQUATS, W/BARBELL, HEELS FLAT WIDE STANCE 1 4 6-8 4010 60

2 4 6-8 4010 60
3 4 4-6 4010 60
4 3 4-6 4010 60
B2 - CHEST PRESS W/DUMBBELL, FLAT BENCH, PRONATING GRIP 1 4 6-8 3010 60
2 4 6-8 3010 60
3 4 4-6 3010 60
4 3 4-6 3010 60
B3 – BACK LUNGES, W/DUMBELLS, ALTERNATED 1 4 12-15 2010 60
2 4 12-15 2010 60
3 4 10-12 2010 60
4 3 10-12 2010 60
B4 – FLIES, W/DUMBBELL, 30º, UNROLLING GRIP 1 4 10-12 2110 60
2 4 10-12 2110 60
3 4 8-10 2110 60
4 3 8-10 2110 60

C1 – TRICEPS EXTENSION W/EZ BAR, SEATED, 45º INCLINE 1 3 12-15 3110 60

2 3 12-15 3110 60
3 3 12-15 3110 60
4 3 12-15 3110 60
C2 – CALF RAISE, SEATED 1 3 15-20 2110 60
2 3 15-20 2110 60
3 3 15-20 2110 60
4 3 15-20 2110 60
 Metabolic Conditioning - Phase 4 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – CHIN-UPS, SUPINATED MID GRIP 1 5 5 3110 90
2 5 5 3110 90
3 5 5 3110 90
4 3 5 3110 90
A2 – LEG CURL, UNILATERAL, FOOT INWARD AND PLANTAR FLEXED 1 5 5 3010 90
2 5 5 3010 90
3 5 5 3010 90
4 3 5 3010 90

B1 – ½ DEADLIFT IN RACK 1 4 5-7 3010 60

2 4 5-7 3010 60
3 4 4-6 3010 60
4 3 4-6 3010 60
B2 – LAT PULLDOWN, WIDE NEUTRAL GRIP 1 4 10-12 2011 60
2 4 10-12 2011 60
3 4 8-10 2011 60
4 3 8-10 2011 60
B3 – ROMANIAN DEADLIFT W/DUMBBELLS 1 4 8-10 3020 60
2 4 8-10 3020 60
3 4 8-10 3020 60
4 3 8-10 3020 60
B4 – UPRIGHT ROW, W/EZ BAR 1 4 12-15 3010 60
2 4 12-15 3010 60
3 4 12-15 3010 60
4 3 12-15 3010 60

C1 – BICEPS CURL, W/DUMBBELL, SEATED, SUPINATED GRIP 1 3 12-15 3011 60

2 3 12-15 3011 60
3 3 12-15 3011 60
4 3 12-15 3011 60
C2 – TWISTING CRUNCH ON SWISS BALL 1 3 15-20 20X0 60
2 3 15-20 20X0 60
3 3 15-20 20X0 60
4 3 15-20 20X0 60