Metabolic Conditioning - Phase 10 - Day 1

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

A1 – BENT-KNEE DEADLIFT BLOCKS BELOW KNEE BB CLEAN GRIP 1 5 6,5,5,4,4 3010 90
2 5 6,5,5,4,4 3010 90
3 5 6,5,5,4,4 3010 90
4 5 6,5,5,4,4 3010 90
A2 – SHLDR PRESS SEATED UNSUPPORTED STD BB MID PRO GRIP 1 5 6,5,5,4,4 3110 90
2 5 6,5,5,4,4 3110 90
3 5 6,5,5,4,4 3110 90
4 5 6,5,5,4,4 3110 90

B1 – CHEST PRESS FLAT DB 30º INCLINE NEUTRAL GRIP 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 – ATLANTIS LYING LEG CURL FEET INWARD POLIQUIN 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 – TRICEPS EXT 45º INCLINE STD BB MID SUP TO FOREHEAD 1 4 10-12 3110 10
2 4 10-12 3110 10
3 4 10-12 3110 10
4 4 10-12 3110 10
B4 – WRIST ROLLER 1 4 12-15 2010 120
2 4 12-15 2010 120
3 4 12-15 2010 120
4 4 12-15 2010 120
 Metabolic Conditioning - Phase 10 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – SQUATS FRONT BB HEELS ELEVATED NORMAL 1 5 6,5,5,4,4 3010 90
2 5 6,5,5,4,4 3010 90
3 5 6,5,5,4,4 3010 90
4 5 6,5,5,4,4 3010 90
A2 – CHIN-UP, MEDIUM NEUTRAL GRIP 1 5 6,5,5,4,4 3110 90
2 5 6,5,5,4,4 3110 90
3 5 6,5,5,4,4 3110 90
4 5 6,5,5,4,4 3110 90

B1 – BARBELL CYCLIST SQUAT 1 4 10-12 3010 10

2 4 10-12 3010 10
3 4 10-12 3010 10
4 4 10-12 3010 10
B2 – BENT-OVER ROWING STD BB SUPINATED MEDIUM GRIP 1 4 10-12 3011 10
2 4 10-12 3011 10
3 4 10-12 3011 10
4 4 10-12 3011 10
B3 – 45º INCLINE CURLS THICK DB NEUTRAL GRIP 1 4 10-12 3010 10
2 4 10-12 3010 10
3 4 10-12 3010 10
4 4 10-12 3010 10
B4 – HANGING TWISTING GARHAMMER RAISE 1 4 12-15 2010 120
2 4 12-15 2010 120
3 4 12-15 2010 120
4 4 12-15 2010 120