Metabolic Conditioning - Phase 9 - Day 1

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

A1 – CLOSE-GRIP DIPS 1 6 9,9,7,7,5,5 3010 90
2 6 9,9,7,7,5,5 3010 90
3 6 9,9,7,7,5,5 3010 90
4 6 9,9,7,7,5,5 3010 90
A2 – DEADLIFT ON PODIUM, SNATCH GRIP 1 6 9,9,7,7,5,5 3110 90
2 6 9,9,7,7,5,5 3110 90
3 6 9,9,7,7,5,5 3110 90
4 6 9,9,7,7,5,5 3110 90

B1 – FLOOR PRESS, STB BARBELL, CLOSE-GRIP 1 4 10,8,6,6 3010 10

2 4 10,8,6,6 3010 10
3 4 10,8,6,6 3010 10
4 4 10,8,6,6 3010 10
B2 –LEG CURL, PRONE, POLIQUIN STYLE 1 4 10,8,6,6 4010 10
2 4 10,8,6,6 4010 10
3 4 10,8,6,6 4010 10
4 4 10,8,6,6 4010 10
B3 – FLYES, W/CABLE, DECLINE, PRONATING 1 4 12,10,8,8 2011 10
2 4 12,10,8,8 2011 10
3 4 12,10,8,8 2011 10
4 4 12,10,8,8 2011 10
B4 – STANDING CALF RAISE, ON MACHINE 1 4 25-30 2010 120
2 4 25-30 2010 120
3 4 25-30 2010 120
4 4 25-30 2010 120
W/R
 Metabolic Conditioning - Phase 9 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R
A1 – PULL-UP, MEDIUM GRIP 1 6 9,9,7,7,5,5 4010 90
2 6 9,9,7,7,5,5 4010 90
3 6 9,9,7,7,5,5 4010 90
4 6 9,9,7,7,5,5 4010 90
A2 – HACK SQUAT, W/BARBELL, FROM HANG, NARROW STANCE 1 6 9,9,7,7,5,5 3011 90
2 6 9,9,7,7,5,5 3011 90
3 6 9,9,7,7,5,5 3011 90
4 6 9,9,7,7,5,5 3011 90

B1 – UPRIGHT ROW, W/ EZ BAR, NARROW GRIP 1 4 12,10,8,8 3011 10

2 4 12,10,8,8 3011 10
3 4 12,10,8,8 3011 10
4 4 12,10,8,8 3011 10
B2 – SPLIT SQUAT, BB BACK, FRONT FOOT ELEVATED 1 4 10,8,6,6 3010 10
2 4 10,8,6,6 3010 10
3 4 10,8,6,6 3010 10
4 4 10,8,6,6 3010 10
B3 – BICEPS CURL W/DUMBBELLS, SEATED, SUPINATING GRIP 1 4 10,8,6,6 2010 10
2 4 10,8,6,6 2010 10
3 4 10,8,6,6 2010 10
4 4 10,8,6,6 2010 10
B4 – CRUNCH, FEET ON BENCH 1 4 30 2020 90
2 4 30 2020 90
3 4 30 2020 90
4 4 30 2020 90
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