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  • Exercise Week Sets Reps Tempo Rest W/R W/R W/R Metabolic Conditioning - Phase 8 - Day 1

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    Louis Trần
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    This document outlines a metabolic conditioning workout program consisting of two days of exercise. Day 1 includes exercises like bent-knee deadlifts, half presses, chest presses, leg curls, triceps extensions, and lateral raises performed in 4 sets with varying reps and rest times. Day 2 focuses on back squats, chin-ups, barbell rows, Bulgarian split squats, biceps curls, and twisting crunches also completed in 4 sets according to the specified rep schemes and rest periods. The program aims to improve conditioning through high-intensity interval training over multiple weeks.

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    MetobolicConditioningPhase8

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    This document outlines a metabolic conditioning workout program consisting of two days of exercise. Day 1 includes exercises like bent-knee deadlifts, half presses, chest presses, leg curls, triceps extensions, and lateral raises performed in 4 sets with varying reps and rest times. Day 2 focuses on back squats, chin-ups, barbell rows, Bulgarian split squats, biceps curls, and twisting crunches also completed in 4 sets according to the specified rep schemes and rest periods. The program aims to improve conditioning through high-intensity interval training over multiple weeks.

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    © All Rights Reserved
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    9 views2 pages

    Exercise Week Sets Reps Tempo Rest W/R W/R W/R Metabolic Conditioning - Phase 8 - Day 1

    Uploaded by

    Louis Trần
    This document outlines a metabolic conditioning workout program consisting of two days of exercise. Day 1 includes exercises like bent-knee deadlifts, half presses, chest presses, leg curls, triceps extensions, and lateral raises performed in 4 sets with varying reps and rest times. Day 2 focuses on back squats, chin-ups, barbell rows, Bulgarian split squats, biceps curls, and twisting crunches also completed in 4 sets according to the specified rep schemes and rest periods. The program aims to improve conditioning through high-intensity interval training over multiple weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Metabolic Conditioning - Phase 8 - Day 1

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


    A1 – BENT-KNEE DEADLIFT W/BARBELL, CLEAN GRIP 1 6 7,5,3,3,5,7 3010 90
    2 6 7,5,3,3,5,7 3010 90
    3 6 7,5,3,3,5,7 3010 90
    4 6 7,5,3,3,5,7 3010 90
    A2 – HALF PRESS W/BARBELL, SEATED 1 6 7,5,3,3,5,7 3110 90
    2 6 7,5,3,3,5,7 3110 90
    3 6 7,5,3,3,5,7 3110 90
    4 6 7,5,3,3,5,7 3110 90

    B1 – CHEST PRESS, W/DUMBBELL, 30º INCLINE, NEUTRAL GRIP 1 5 5-7 3010 10


    2 5 5-7 3010 10
    3 5 5-7 3010 10
    4 5 5-7 3010 10
    B2 – KNEELING LEG CURL, FOOT DORSIFLEXED AND NEUTRAL 1 5 5-7 4010 10
    2 5 5-7 4010 10
    3 5 5-7 4010 10
    4 5 5-7 4010 10
    B3 – TRICEPS EXT, W/DUMBBELLS, 10º DECLINE, NEUTRAL GRIP 1 5 10-12 2011 10
    2 5 10-12 2011 10
    3 5 10-12 2011 10
    4 5 10-12 2011 10
    B4 – LATERAL RAISE, PRONE ON 60º INCLINE 1 5 10-12 2010 120
    2 5 10-12 2010 120
    3 5 10-12 2010 120
    4 5 10-12 2010 120
    Metabolic Conditioning - Phase 8 - Day 2
    Exercise Week Sets Reps Tempo Rest W/R W/R W/R
    A1 – BACK SQUAT, HEELS ON LOW INCLINE, WIDE STANCE 1 6 7,5,3,3,5,7 4010 90
    2 6 7,5,3,3,5,7 4010 90
    3 6 7,5,3,3,5,7 4010 90
    4 6 7,5,3,3,5,7 4010 90
    A2 – CHIN-UP, MEDIUM SUPINATED GRIP 1 6 7,5,3,3,5,7 3011 90
    2 6 7,5,3,3,5,7 3011 90
    3 6 7,5,3,3,5,7 3011 90
    4 6 7,5,3,3,5,7 3011 90

    B1 – BARBELL ROW, PRONE ON 30º INCLINE, WIDE PRONATED GRIP 1 5 5-7 3011 10
    2 5 5-7 3011 10
    3 5 5-7 3011 10
    4 5 5-7 3011 10
    B2 – BULGARIAN SPLIT SQUAT W/DUMBBELL 1 5 5-7 4010 10
    2 5 5-7 4010 10
    3 5 5-7 4010 10
    4 5 5-7 4010 10
    B3 – BICEPS CURL W/DUMBBELLS, STANDING, SUPINATING GRIP 1 5 10-12 2010 10
    2 5 10-12 2010 10
    3 5 10-12 2010 10
    4 5 10-12 2010 10
    B4 – TWISTING CRUNCH ON SWISS BALL 1 5 20/side 2020 120
    2 5 20/side 2020 120
    3 5 20/side 2020 120
    4 5 20/side 2020 120

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