LADIES THAT LIFT PHASE 12
Metabolic conditioning program will provide you the proper stimulus to reset you metabolism, allowing for better overall fat utilisation, and ultimately better fat loss.
Compound supersets are taxing and are a terrific method of expending additional calories while strength training. We incorporate compound exercises into this programs and also perform compound set training which adds variety, challenge and builds muscular strength.
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%)
This program is preformed as follows below:
Superset is when you do two exercises back-to-back for opposing muscle groups, without rest. … A1 + A2 Compound Sets are successive exercises performed with 90 seconds rest for the same muscles or non-opposing muscle groups.
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. B1 + B2 + B3 + B4 are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat.
DAY 1 CHEST, QUADS & FOREARMS
DAY 2 BACK, CALVES, SHOULDERS & ABS
DAY 3 HAMSTRINGS, BICEPS & TRICEPS
DAY 4 OFF OPTIONS: BOXING, HIIT OR TABATA.
REPEAT
DAY 1 CHEST, QUADS & FOREARMS
A1 - Bench Press Flat BB Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 6 | 4010 | 90 |
| 2 | 10 | 6 | 4010 | 90 |
| 3 | 10 | 5 | 4010 | 90 |
| 4 | 10 | 5 | 4010 | 90 |
A2 - Squats Back BB Feet Elevated Normal
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 6 | 4010 | 90 |
| 2 | 10 | 6 | 4010 | 90 |
| 3 | 10 | 5 | 4010 | 90 |
| 4 | 10 | 5 | 4010 | 90 |
B1 - Bench Press 30˚ Incline DB Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3011 | 10 |
| 2 | 3 | 8-10 | 3011 | 10 |
| 3 | 3 | 7-9 | 3011 | 10 |
| 4 | 3 | 7-9 | 3011 | 10 |
B2 - Split Squat Front BB Front Foot Elevated
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3010 | 10 |
| 2 | 3 | 8-10 | 3010 | 10 |
| 3 | 3 | 7-9 | 3010 | 10 |
| 4 | 3 | 7-9 | 3010 | 10 |
B3 - Wrist Extension Flat Ez Bar
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 1110 | 10 |
| 2 | 3 | 15-20 | 1110 | 10 |
| 3 | 3 | 15-20 | 1110 | 10 |
| 4 | 3 | 15-20 | 1110 | 10 |
B4 - Wrist Flexion Flat Std. BB
| 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 |
DAY 2 BACK, CALVES, SHOULDERS & ABS
A1 - Chin-Up Parallel Grip (on rings or bar)
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 5 | 4010 | 75 |
| 2 | 10 | 5 | 4010 | 75 |
| 3 | 10 | 6 | 4010 | 75 |
| 4 | 10 | 6 | 4010 | 75 |
A2 - Standing Calf Raise Machine Feet Neutral
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 10-12 | 2110 | 75 |
| 2 | 10 | 10-12 | 2110 | 75 |
| 3 | 10 | 9-11 | 2110 | 75 |
| 4 | 10 | 9-11 | 2110 | 75 |
B1 - Pulldown Lean Away Std Neutral Mid Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 9-11 | 3110 | 10 |
| 2 | 3 | 9-11 | 3110 | 10 |
| 3 | 3 | 8-10 | 3110 | 10 |
| 4 | 3 | 8-10 | 3110 | 10 |
B2 - Overhead Press DB Seated Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 3010 | 10 |
| 2 | 3 | 10-12 | 3010 | 10 |
| 3 | 3 | 9-11 | 3010 | 10 |
| 4 | 3 | 9-11 | 3010 | 10 |
B3 - Crunch Swiss Ball Twisting
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 15-20 | 1110 | 10 |
| 2 | 3 | 15-20 | 1110 | 10 |
| 3 | 3 | 15-20 | 1110 | 10 |
| 4 | 3 | 15-20 | 1110 | 10 |
B4 - External Rotation Mid Pulley Std Handle Pronated Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 10-12 | 4010 | 60 |
| 2 | 3 | 10-12 | 4010 | 60 |
| 3 | 3 | 9-11 | 4010 | 60 |
| 4 | 3 | 9-11 | 4010 | 60 |
DAY 3 HAMSTINGS, BICEPS & TRICEPS
A1 - Leg Curl Prone Feet Inward Plantarflexed
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 6, | 4010 | 75 |
| 2 | 10 | 6 | 4010 | 75 |
| 3 | 10 | 5 | 4010 | 75 |
| 4 | 10 | 5 | 4010 | 75 |
A2 - Biceps Curl Scott Seated Std Bar Mid Supinated
| Week | Sets | Reps | Tempo | Rest |
| 1 | 10 | 6, | 4010 | 75 |
| 2 | 10 | 6 | 4010 | 75 |
| 3 | 10 | 5 | 4010 | 75 |
| 4 | 10 | 5 | 4010 | 75 |
B1 - Biceps Curl Scott Seated DB Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 4010 | 10 |
| 2 | 3 | 6-8 | 4010 | 10 |
| 3 | 3 | 6-8 | 4010 | 10 |
| 4 | 3 | 6-8 | 4010 | 10 |
B2 - Glute-Ham Raise
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 6-8 | 4010 | 10 |
| 2 | 3 | 6-8 | 4010 | 10 |
| 3 | 3 | 6-8 | 4010 | 10 |
| 4 | 3 | 6-8 | 4010 | 10 |
B3 - Bench Press Flat Close Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 4010 | 10 |
| 2 | 3 | 8-10 | 4010 | 10 |
| 3 | 3 | 7-9 | 4010 | 10 |
| 4 | 3 | 7-9 | 4010 | 10 |
B4 - Biceps Curl Seated DB Neutral Grip
| Week | Sets | Reps | Tempo | Rest |
| 1 | 3 | 8-10 | 3110 | 60 |
| 2 | 3 | 8-10 | 3110 | 60 |
| 3 | 3 | 7-9 | 3110 | 60 |
| 4 | 3 | 7-9 | 3110 | 60 |