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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 11

LADIES THAT LIFT PHASE 11

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.

 

Optimal rep ranges for functional hypertrophy

Generally 1-8 rep range to hypertrophy the fast twitch muscle fibers ( maximal strength output and explosive movements).

Functional hypertrophy arguably even better with reps in the 1-5 rep range, although reps as high as 6-8 can still be helpful.

 

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 + A5 + A6 + are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat.

 

> Download Program PDF

Day 1 – Chest, hamstrings & abs (day 1)
Day 2 – Off – Options: Boxing, HIIT or Tabata
Day 3 – Back, triceps, shoulders & calves (day 2)
Day 4 – Off – Options: Boxing, HIIT or Tabata
Day 5 – Quads, biceps & forearms (day 3)
Day 6 – Off – Options: Boxing, HIIT, Tabata or active recovery day
Day 7 – Off

DAY 1 CHEST, HAMSTRINGS & ABS

A1 - Bench Press BB 45º Incline Mid Grip

Week Sets Reps Tempo Rest
1 5 8-10 4010 10
2 5 8-10 4010 10
3 5 6-8 4010 10
4 5 6-8 4010 10

A2 - Lying Leg Curl Unilateral Foot Inward Dorsiflexed

Week Sets Reps Tempo Rest
1 5 6-8 4010 10
2 5 6-8 4010 10
3 5 4-6 4010 10
4 5 4-6 4010 10

A3 - Garhammer Raise Hanging

Week Sets Reps Tempo Rest
1 5 10-12 1110 60
2 5 10-12 1110 60
3 5 8-10 1110 60
4 5 8-10 1110 60

A4 - Bench Press 15º Incline DB Pronating Grip

1 5 10-12 3110 10
2 5 10-12 3110 10
3 5 8-10 3110 10
4 5 8-10 3110 10

A5 - Back Extension DB Feet Normal

Week Sets Reps Tempo Rest
1 5 12-15 3011 10
2 5 12-15 3011 10
3 5 10-12 3011 10
4 5 10-12 3011 10

A6 - Swiss Ball Leg Curl

Week Sets Reps Tempo Rest
1 5 15-20 1110 60
2 5 15-20 1110 60
3 5 12-15 1110 60
4 5 12-15 1110 60

B1 - Flyes 30º Incline DB Unrolling 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

B2 - Good Morning BB Wide Stance

Week Sets Reps Tempo Rest
1 4 12-15 3110 60
2 4 12-15 3110 60
3 4 10-12 3110 60
4 4 10-12 3110 60

DAY 2 BACK, TRICEPS, SHOULDERS & CALVES

A1 - Pull-Up Wide Grip

Week Sets Reps Tempo Rest
1 5 6-8 4010 10
2 5 6-8 4010 10
3 5 4-6 4010 10
4 5 4-6 4010 10

A2 - Floor Press BB Close Grip

Week Sets Reps Tempo Rest
1 5 8-10 3110 60
2 5 8-10 3110 60
3 5 6-8 3110 60
4 5 6-8 3110 60

A3 - Row DB Kneeling On Bench Neutral Grip Unilateral

Week Sets Reps Tempo Rest
1 5 10-12 3011 10
2 5 10-12 3011 10
3 5 8-10 3011 10
4 5 8-10 3011 10

A4 - French Press Seated DB Neutral Grip

Week Sets Reps Tempo Rest
1 5 10-12 3110 10
2 5 10-12 3110 10
3 5 8-10 3110 10
4 5 8-10 3110 10

A5 - Calf Raise DB Standing Unilateral

1 5 12-15 2110 60
2 5 12-15 2110 60
3 5 10-12 2110 60
4 5 10-12 2110 60

B1 - Front Raise Seated DB Supinating Grip

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 - Trap 3 Raise DB 75º Incline Unilateral

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 - Calf Raise Seated Feet Neutral

Week Sets Reps Tempo Rest
1 4 15-20 2110 60
2 4 15-20 2110 60
3 4 12-15 2110 60
4 4 12-15 2110 60

DAY 3 QUADS, BICEPS & FOREARMS

A1 - Quad Squats Back BB Normal

Week Sets Reps Tempo Rest
1 5 8-10 4010 10
2 5 8-10 4010 10
3 5 6-8 4010 10
4 5 6-8 4010 10

A2 - Biceps Curl Scott Seated DB Supinated Grip

Week Sets Reps Tempo Rest
1 5 8-10 4010 60
2 5 8-10 4010 60
3 5 6-8 4010 60
4 5 6-8 4010 60

A3 -Split Squat Back BB Front Foot Flat

Week Sets Reps Tempo Rest
1 5 10-12 3110 10
2 5 10-12 3110 10
3 5 8-10 3110 10
4 5 8-10 3110 10

A4 - Biceps Curl Seated Concentration DB Supinated Grip Unilateral

Week Sets Reps Tempo Rest
1 5 10-12 3011 10
2 5 10-12 3011 10
3 5 8-10 3011 10
4 5 8-10 3011 10

A5 - External Rotation Thick DB Seated Supported Arm Abducted Lateral

1 5 12-15 4010 10
2 5 12-15 4010 10
3 5 10-12 4010 10
4 5 10-12 4010 10

A6 - Wrist Extension DB

Week Sets Reps Tempo Rest
1 5 15-20 1011 10
2 5 15-20 1011 10
3 5 12-15 1011 10
4 5 12-15 1011 10

A7 - Wrist Curl DB

Week Sets Reps Tempo Rest
1 5 15-20 1011 60
2 5 15-20 1011 60
3 5 12-15 1011 60
4 5 12-15 1011 60