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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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Anatomy Ladies That Lift – Metabolic Conditioning Phase 10

LADIES THAT LIFT PHASE 10

Metabolic Conditioning is a method of training that involves a very high work rate, using superset (involves two exercises performed back-to-back that work separate muscle groups), short periods of rest designed to burn more calories during your workout and maximise calories burned after your workout (EPOC, informally called after-burn) these routines are intended to increase your body’s storage and delivery of energy for any activity.
We Generally use compound exercise to recruit more muscle with a higher energy demand, to build strength and endurance while getting lean.

We all so combine pyramid rep methods in phase 5. The most intuitive way to train, pyramiding usually means starting with light weight and doing high reps (usually 12–15), then increasing the load and reducing the reps. Sets usually total four or five, and reps typically descend from 12 to 10, eight, six, then four. We have incorporated a wave to slightly modify a traditional pyramid. for example, reps: 8,8,6,6,15 in weeks one and two, then reps: 7,7,5,5,12 in weeks three and four.

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running).
10-12 reps (70-75%)

Strength endurance
Endurance means encouraging and training your muscles to perform for an extended period of time. This means doing a lot of repetitions. People targeting muscular endurance will aim for a range from 12-20+ reps.
20 reps (60%)
12-15 reps (65-68%)

Giant Sets are simply big supersets. They require you to perform a number of exercises (at least four) in consecutive order without any rest in between.
Giant sets not only increase your total training volume, but also raise your time under tension. A1 + A2 + A3 + A4 are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat.

 

Tri-set are simply big supersets. They require you to perform a number of exercises (at least three) in consecutive order without any rest in between. B1 + B2 + B3

 

DAY 1 DAY 1 CHEST, HAMSTRINGS & FRONT DELTS
DAY 2 DAY 2 QUADS, BICEPS & CALVES
DAY 3 DAY 3 BACK, TRICEPS, EXTERNAL ROTATORS & ABS
DAY 4 OFF
REPEAT

DAY 1 - CHEST, HAMSTRINGS & FRONT DELTS

A1 - Bench Press Std BB 15º Decline Mid Grip


Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 10
2 5 8,8,6,6,15 4010 10
3 5 7,7,5,5,12 4010 10
4 5 7,7,5,5,12 4010 10

A2 - Lying Leg Curl Feet Inward Plantarflexed


Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 60
2 5 8,8,6,6,15 4010 60
3 5 7,7,5,5,12 4010 60
4 5 7,7,5,5,12 4010 60

A3 - Bench Press DB 30º Incline Neutral Grip

Week Sets Reps Tempo Rest
1 4/1 0-12/20 3110 10
2 4/1 0-12/20 3110 10
3 4/1 8-10/20 3110 10
4 4/1 8-10/20 3110 10

A4 - Back Extension DB Feet Neutral

Week Sets Reps Tempo Rest
1 4/1 12-15/25 3010 90
2 4/1 12-15/25 3010 90
3 4/1 10-12/20 3010 90
4 4/1 10-12/20 3010 90

B1 - Front Raise 45º Incline DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 10-12 3011 10
2 4 10-12 3011 10
3 4 8-10 3011 10
4 4 8-10 3011 10

B2 - Seated Good Morning

Week Sets Reps Tempo Rest
1 4 12-15 3110 10
2 4 12-15 3110 10
3 4 10-12 3110 10
4 4 10-12 3110 10

B3 - Flyes DB Flat Neutral Grip

Week Sets Reps Tempo Rest
1 4 10-12 3110 60
2 4 10-12 3110 60
3 4 8-10 3110 60
4 4 8-10 3110 60

DAY 2 BACK, TRICEPS, SHOULDRS & CALVES

A1 - Squat Back BB Heels Elevated Narrow

Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 10
2 5 8,8,6,6,15 4010 10
3 5 7,7,5,5,12 4010 10
4 5 7,7,5,5,12 4010 10

A2 - Biceps Curl Standing Thick EZ Bar Mid Pronated Grip

Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 60
2 5 8,8,6,6,15 4010 60
3 5 7,7,5,5,12 4010 60
4 5 7,7,5,5,12 4010 60

A3 - Walking Lunge DB

Week Sets Reps Tempo Rest
1 4/1 10-12/20 3110 10
2 4/1 10-12/20 3110 10
3 4/1 8-10/20 3110 10
4 4/1 8-10/20 3110 10

A4 - Biceps Curls Standing DB Neutral Grip

Week Sets Reps Tempo Rest
1 4/1 10-12/20 3011 90
2 4/1 10-12/20 3011 90
3 4/1 8-10/20 3011 90
4 4/1 8-10/20 3011 90

B1 - Step-Up DB Side Mid

Week Sets Reps Tempo Rest
1 4 12-15 XOXO 10
2 4 12-15 XOXO 10
3 4 10-12 XOXO 10
4 4 10-12 XOXO 10

B2 - Biceps Preacher DB Zottman Curl

Week Sets Reps Tempo Rest
1 4 12-15 3011 10
2 4 12-15 3011 10
3 4 10-12 3011 10
4 4 10-12 3011 10

B3 - Seated Calf Raises Mid Neutral Stance

Week Sets Reps Tempo Rest
1 4 15-10 2110 10
2 4 15-20 2110 10
3 4 12-15 2110 10
4 4 12-15 2110 10

DAY 3 BACK, TRICEPS, EXTERNAL ROTATORS & ABS

A1 - Row Seated to Waist Angled Bar Wide Pronated Grip

Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 10
2 5 8,8,6,6,15 4010 10
3 5 7,7,5,5,12 4010 10
4 5 7,7,5,5,12 4010 10

A2 - Floor Press BB

Week Sets Reps Tempo Rest
1 5 8,8,6,6,15 4010 60
2 5 8,8,6,6,15 4010 60
3 5 7,7,5,5,12 4010 60
4 5 7,7,5,5,12 4010 60

B1 - Lat Pulldown Angled Bar Mid Supinated Grip

Week Sets Reps Tempo Rest
1 4/1 10-12/20 3110 10
2 4/1 10-12/20 3110 10
3 4/1 8-10/20 3110 10
4 4/1 8-10/20 3110 10

B2 - Triceps Extensions 45° Incline DB Neutral Grip

Week Sets Reps Tempo Rest
1 4/1 10-12/20 3110 90
2 4/1 10-12/20 3110 90
3 4/1 8-10/20 3110 90
4 4/1 8-10/20 3110 90

B3 - Lateral Raise Prone 45º Incline Thick DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 10-12 3110 10
2 4 10-12 3110 10
3 4 8-10 3110 10
4 4 8-10 3110 10

B4 - Garhammer Raise Twisting

Week Sets Reps Tempo Rest
1 4 10-12 1110 10
2 4 10-12 1110 10
3 4 8-10 1110 10
4 4 8-10 1110 10

C1 - Swiss Ball Leg Curl

Week Sets Reps Tempo Rest
1 3 15-20 1110 60
2 3 15-20 1110 60
3 3 15-20 1110 60
4 3 15-20 1110 60