LoadedChestExercises

Bodybuildingstylebenchpress
YTLink(canaddincline)

FlatDBbenchpress
YTLink(canalsodoonSB)

UnloadedorisolatedChestExercises

FlatorInclineDBFlyes
YTLink

AnyFreeMotionorCablePushing/PunchingExercises
2Arm,1Arm(canalsodo1arm,alternating)

FreeMotionorMachinePresses
Usemachineinstructionsorthisexrx.netlink

CableOneArmPushPressswithRotation
ListedinultimateMETreferenceguide.

PecDeckormachineflyes.
Usemachineinstructionsorthisexrx.netlink

CableCrossovers
YTLink

TRXChestPress
YTLink(notScottAbel)

AlternatingMBpushup
ListedinultimateMETreferenceguide.(Almostanypushupvariationwillwork)

BackExercises

Recline/TRXPullUpsorReclinePulls
YTlink


DBStraightArmPulloversorPulloverMachine
YTLink

CableStraightArmPulldowns
YTLink

SupportedSeatedRows
Exrx.comlinkforsupportedexample(anymachinewithsupport/padwillwork)

AnyLatPulldownVariations
YTforLatPulldowns

Chins
YTforchinsbehindhead.
Exrxforchinups

Abs/CoreExercises

Unlessotherwisenoted,thesearelistedintheultimateMETreferenceguide,withtheexact
samenamesyouseehere.SeealsotheUltimateMetreferenceguideforwaaayyyymore
abs/coreexercisesyoucanaddin.

LyingLegRaiseswithwithoutSB
AltChopperSitUps
LegClimbs
SBCrunches(useSBCrunchandCurl,butignorethecurl)
SBFullSitUpwithMBorDB
ContralateralKneetoElbowCrunchfromPlank
HangingLegRaises/CrunchesYTLink.
RopeCrunchesorAnyWeightedCrunchBB.comVidLink.
BicycleAbs
MBorDBRussianTwists

PosteriorChainExercises

Unlessotherwisenoted,thesearelistedintheultimateMETreferenceguide,asdescribedhere.

ABCTubingExtensions
BirddogsYTLink(notScottAbelwereworkingonit!)

Alt.SupermansonBosu
Alt.SupermansonSB
SBHyperextensions
SBReverseHyperextensions(useReverseHyperextensions1Balloranyoftheother
variationsyouseethere)
GoodMornings
CablePullThroughs(canalsousetubing)

NonPressingDeltExercises

DBFrontRaises
YTLink(canbealternating,2Armor1Arm,and/orwithcableinsteadofDB)

LateralRaises
Exrx.netlink(canbe1arm,2arm,alternating,etc.)

Front/LateralRaiseCombo
YTLink

UprightRows
YTLink(ignorethedumbbellpresspart,andcanbe1arm,2arm,alternating,withEZcurl,etc.)

BentLateralRaises
YTLink(canuseDBorCablesor1Armor2Arm)

ChopperExercises

Forabunchofchoppervariations,gohereandscrolltoChops/ChoppersExercise
Variations.

Youcanalmostalwaysreplacetubingwithcablesandviceversa,oruseaMBetc.

HamstringExercises

DBorBBStiffLeggedDeadlifts
YTLink.

DBOneLegOneArmDeadlift

SeeMETreferenceguideforDBOneLegDeadlift

SeatedLegCurlWithTubing
YTLink.
Seeexrx.netlinkforbasiclegcurl

OneLGSBGluteBridgewithSBLegCurl
ListedinultimateMETreferenceguide.

BWOneLegAnteriorReach
ListedinultimateMETreferenceguide.

MetabolicBodybuilding

SAMPLEDay1

QuadPlex#1
1a)DBFlatorInclineBenchPress45Xs68
YTLinkforDBFlat
YTLinkforFlatBarbell(justaddincline)

1b)ReclinePullUpsorWidePulldowns45Xs810
YTlinkforTRXReclinePullUps
YTforLatPulldowns

1c)MachinePreacherCurlorBarbellBicepCurls45Xs810
YTlinkforcableconcentrationcurl
YTlinkforPreacherCurlvariation
BB.comlinkformachinepreachercurl
Exrx.netforbarbellbicepcurl(butfeelthemusclerelativetothatimage)

1d)WeightedRopeCrunchesorAnyWeightedCrunch45Xs12Max
BB.comlinkforWeightCrunches
Exrx.comlinkforWeightedCrunches
BB.comlinkforRopeCrunches
SeeAbs/CoresectioninultimateMetreferenceGuide

QuadPlex#2
2a)DBHighInclineBenchPressorDBFlatBenchPress34Xs68
Asabove,justincrease/addincline.

2b)SupportedSeatedRowsorReverseGripPulldowns34Xs1012
LatPulldowns(justreversegrip)
Exrx.comlinkforsupportedexample(anymachinewithsupport/padwillwork)

2c)DBConcentrationCurlsorHighPulleyConcentrationCurls34Xs1012
YTlinkforCableConcentationCurl
YTlinkforWideAngleCableCurls
ExRx.netforDBConcentration

2d)SBLegRaisesorHangingLegRaises34Xs12MEL
YTlinkforhanginglegraises
SeeSBlyinglegraises2SBinMetreferenceGuide


QuadPlex#3
3a)MachineChestPressorAnyHammerStrengthPress34Xs812
Anyvariationofthis

3b)DBStraightArmPulloversorCableStraightArmPulldowns34Xs1012
YTforCableStraightArmPulldowns
YTforDBstraightarmpullovers

3c)StandingAlt.DBHammerCurlsorAlt.DBBicepCurls34Xs1012EA
YTforZottmanCurlsandHammerCurls

3d)LegClimbsorStandingContralateralKneetoElbowCrunch34Xs12M
LegClimbsinMetReferenceGuide
AnycrunchvariationinMetreferenceguide

SAMPLEDay2
QuadPlex#1
1a)BBFullSquats(ButttoHeels)45Xs68
YTlinkforBodybuildingstylesquat

1b)SBReverseHyperextensionsorSBHyperextensions45Xs1012
ManyhyperextensionvariationsinMetReferenceGuide

1c)Alt.DBFrontRaiseor2ArmCableFrontRaise45Xs1015
YTforAlternatingfrontraise
YTforLeaningfrontcableraise

1d)CableRopePushdownsorCableReverseGripPushdowns45Xs810
YTforTricepPushdown(ropeorcablereversegriparejusthowtheysound)

QuadPlex#2
2a)HackSquatsorLegPress34Xs68
Exrx.netlinkforhacksquat
YTforLegPress

2b)BirddogsorAlt.Supermans34Xs1215ES

YTLinkforbirddogs(notscottabel)
AltSupermansinultimateMETreferenceguide

2c)SeatedDBLateralRaisesorOneArmCableLateralRaise34Xs1015ES
YTforLateralRaisewithFootonBench

2d)OverheadRopeExtensionsorLowPulleyRopeExtensions34Xs1012
YTforoverheadvslowropevariations

QuadPlex#3
3a)Alt.BBForwardLungeorDBBulgarianSplitSquat34Xs1015EL
TonnesoflungevariationsinMETreferenceguide
YTforSingleDBBulgarianSplitSquat
YTforBBBulgarianSplitSquat

3b)ABCTubingExtensionsorGoodMornings34Xs1520ES
ABCTubinginultimateMETreferenceguide
GoodMorningsinMETreferenceguide

3c)DBBentLateralsorOneArmCableBentLateral34Xs1015ES
YTforBendDBLaterals
SeeYTSBseatedsidelateralwithcables
BB.comlinkfor1armcablebentlateral

3d)OneArmReverseGriporRegularGripPushdown34Xs1012EA
YTforTricepPushdown

SAMPLEDay3
QuadPlex#1
1a)BentBBorDBRows45Xs610
YTforBentBBRow
YTforDBBentRow
YTfor1armDBBentRow

1b)CableCrossoversorPecDeck45Xs1015
YTforCableCrossover

1c)VerticalChopwMBorWeightPlate45Xs1015
VerticalChopwithrelease(ignorereleaseifdesired)

1d)AnyStandingMachineCalfRaise45Xs1220

Anyvariationofthis.
SeealsothecalfblastonYT:)

QuadPlex#2
2a)TBarRowsorSeatedCableRow34Xs810
YTforTBarRow
YTforSeatedLowCableRow

2b)FreeMotionorCableOneArmChestPress/Punch34Xs1015ES
Anythinglikethis(butonearm)
SeeCableOneArmPushPresswithRotationInMETreferenceguide

2c)CableorTubingLowtoHighChops34Xs1015ES
Seechoppervariationssectionhere

2d)AnySeatedMachineCalfRaise34Xs1520
Anythinglikethis

QuadPlex#3
3a)OneArmDBRoworOneArmHammerLowRow34Xs812EA
YTforonearmDBRow
Anythinglikethisforhammerrow

3b)Alt.DBFlatBenchorAnyMachineChestPress34Xs1215
YTLinkforDBFlat(butalternate)
Anyvariationofthisformachinechestpress

3c)CableorTubingHorizontalChops34Xs1015ES
Seechoppervariationssectionhere

3d)BWStandingOneLegCalfRaise34Xs2025EL
Exrx.netlink

SAMPLEDay4
QuadPlex#1
1a)SeatedDBShoulderPressorMachineShoulderPress45Xs610
YTforSeatedDBShoulderPress
Anythinglikethisformachineshoulderpress

1b)DBorBBStiffLeggedDeadlifts45Xs1015
YTforStiffleggedDeadlifts


1c)DBorCable2ArmBicepCurls45Xs1015
YTforWideCableCurlIn
YTforCableConcentrationCurl
YTforAltDBCurls

1d)AnyMachineorCableTricepsExtensions45Xs1015
YTforTricepPushdown(anyvariation,justbesuretofeelitinthetricep)

QuadPlex#2
2a)OneArmDBLateralThroworDBSideLaterals34Xs810
YTforDBSeatedSidelaterals(sameprinciplesforstanding)
SeeOneArmDBLateralThrowsfromFloorinMETReferenceGuide

2b)OneLegorTwoLegLyingLegCurls34Xs1015EL
Anythinglikethis,oneortwoleg

2c)AlternatingZottmanCurls34Xs1015EA
YTforZottmancurls

2d)LyingDBTricepsExtensions34Xs1015
YTforLyingOneArmTricepExtension

QuadPlex#3
3a)BBShrugsorHeavyBentDBlaterals34Xs812EA
YTforBentDBLateral
YTforBBhangshrug
ExrxforBBShrug

3b)BWOneLegAnteriorReachorDBOneLegDeadlift34Xs1015ES
SeeMETreferenceguideforBWOneLegAnteriorReach
SeeMETreferenceguideforDBOneLegDeadlift

3c)OneArmorTwoArmDBPreacherCurl34Xs1015
YTforPreacherCurlVariation
BasicallythisforonearmDBPreacher(exrx.net)

3d)LyingDBTricepExtensionsorReverseGripPushdowns34Xs1015
LyingOneArmTricepExtension
TricepPushdown(justreversegrip)

4DayMETFigureSAMPLEDAYS

SAMPLEDay1
QuadPlex#1
1a)DBFlatBenchPress34Xs68
YTLinkforDBFlat

1b)ReclinePullUps34Xs1015
YTlinkforTRXReclinePullUps

1c)DBConcentrationCurls34Xs810EA
ExRx.netforDBConcentration
YTlinkforCableConcentationCurl
YTlinkforWideAngleCableCurls

1d)SBKneeTucks34Xs12M
YTlinkforSBkneetuck(notScottAbel)

QuadPlex#2
2a)DBInclineBenchPress34Xs810
YTLinkforDBFlat(justaddincline)

2b)BentAlt.TubingRows34Xs1015
SeeMETReferenceGuide

2c)BBBicepCurls34Xs1012
Exrx.netforbarbellbicepcurl(butfeelthemusclerelativetothatimage)

2d)LegClimbs34Xs12MEL
LegClimbsinMetReferenceGuide

QuadPlex#3
3a)SeatedMachineChestPress34Xs1012
Anythinglikethis

3b)DBStraightArmPullovers34Xs1215
YTforDBstraightarmpullovers

3c)StandingAlt.DBHammerCurls34Xs1012EA
YTforZottmanCurlsandHammerCurls

3d)SBLegRaises34Xs12M

SeeSBlyinglegraises2SBinMetreferenceGuide(plusotherSBLegraisesvariations)

SAMPLEDay2
QuadPlex#1
1a)BBFullSquats(ButttoHeels)34Xs610
YTlinkforBodybuildingstylesquat

1b)SBReverseHyperextensions34Xs1215
ManyhyperextensionvariationsinMetReferenceGuide

1c)2ArmDBFrontSwings34Xs1015
SeeMETReferenceGuideforDBArmSwing

1d)CableRopePushdowns34Xs810
YTforTricepPushdown(ropeorcablereversegriparejusthowtheysound)

QuadPlex#2
2a)HackSquats34Xs810
Exrx.netlinkforhacksquat

2b)Birddogs34Xs1215ES
YTLinkforbirddogs(notscottabel)

2c)Alt.DBLateralRaisewContraFrontStep34Xs1015ES
SeeAltDBFrontRaisewithContraSideStepinMETreferenceguide,butraiseDBtoside

2d)OverheadRopeExtensions34Xs1012
YTforoverheadvslowropevariations

QuadPlex#3
3a)Alt.BBForwardLunges34Xs1015EL
TonnesoflungevariationsinMETreferenceguide
Exrx.netforforwardBBlunge

3b)AltSupermansonBosu34Xs1520ES
SeeMETReferenceGuide

3c)AltDBUprightRows34Xs1015ES
SeeMETReferenceGuide

3d)OneArmReverseGripPushdown34Xs1012EA
YTlinkforonearmreversegrippushdown(notScottAbel)


SAMPLEDay3
QuadPlex#1
1a)BentBBRows34Xs610
YTforBentBBRow

1b)2MBPushUps34Xs1015
NonScottAbelYTLink,butasitsounds,onehandoneachMB

1c)DBStiffLeggedDeadlifts34Xs810
YTforStiffleggedDeadlifts

1d)VerticalChop34Xs1015
Seechoppervariationssectionhere

QuadPlex#2
2a)ReverseGripPulldowns34Xs810
YTforLatPulldowns(justreversegrip)

2b)FreeMotionOneArmChestPress34Xs1015ES
Anythinglikethis(butonearm)
SeeCableOneArmPushPresswithRotationInMETreferenceguide

2d)LyingLegCurls34Xs1012
Anythinglikethis

2c)CableorTubingLowtoHighChops34Xs1015ES
Seechoppervariationssectionhere

QuadPlex#3
3a)OneArmHammerLowRow34Xs812EA
Anythinglikethisforhammerrow

3b)TubingChestFlyes34Xs1215
YTforCableCrossovers,butcanusetubing

3c)OneArm/OneLegDBDeadlift34Xs1215EL
SeeMETreferenceguideforDBOneLegDeadlift

3d)CableorTubingHorizontalChops34Xs1015ES
Seechoppervariationssectionhere

SAMPLEDay4
QuadPlex#1
1a)SeatedDBShoulderPress34Xs610
YTforSeatedDBShoulderPress

1b)BWSpeedSquats34Xs1215
seeBWSpeedSquatshereinMETreferenceguide

1c)OneLegGluteBridgeonMB34Xs1015EL
SeeMETReferenceGuide(canalsouseSB,bench,etc)

1d)ContralateralKneetoElbowCrunchfromPlank34Xs1015ES
SeeMETReferenceGuide

QuadPlex#2
2a)2ArmCableFrontRaise34Xs810
YTforAlternatingfrontraise
YTforLeaningfrontcableraise

2b)BWAltSplitSquatJumps34Xs1215EL
SeeMETReferenceGuide(seealsohandsoverheadvariationrightbesideit)

2c)AlternatingDogonHydrant34Xs1015EL
SeeMETReferenceGuide

2d)RussianTwists34Xs1015ES
SeeRussianTwistswithMB2versionsinMETreferenceguide

QuadPlex#3
3a)OneArmDBLateralThrows34Xs812EA
SeeMETReferenceGuide

3b)LateralBoundsSkaters34Xs1215ES
SeeMETReferenceGuide

3c)BWOneLegAnteriorReach34Xs1015EL
SeeMETReferenceGuide

3d)SBAlternatingStepOffs34Xs1015ES
SeeMETReferenceGuide