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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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UNIT 2 392 SOUTH ROAD, RICHMOND SA 5033

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ANATOMY METABOLIC CONDITIONING PHASE 2 DAY1 & DAY 2

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.
This program is preformed as follows below:

A tri-set is a combination of three different exercises performed consecutively, usually with little to no rest between exercises. The three exercises can either work the same muscle group, or work opposing muscle groups.

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.
Giant sets not only increase your total training volume, but also raise your time under tension. There are two seperate tri-sets in phase 2 (A1 + A2 + A3) & (B1 + B2 + B3)  are completed with little to no rest, enough time to go and start the next exercise. Rest two minutes then repeat. Make sure you complete 5 sets of A’s before you move on to B’s.

Metabolic Conditioning Phase 2 – Day 1

A1 BB FRONT SQUAT, HEELS ELEVATED 15°, MEDIUM STANCE

Week Sets Reps Tempo Rest
1 5 4-6 4110 10
2 5 4-6 4110 10
3 5 4-6 4110 10
4 5 4-6 4110 10

A2 BB BENT OVER BARBELL ROW, PRONATED GRIP

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

A3 DB SHOULDER PRESS, SEATED, NEUTRAL GRIP

Week Sets Reps Tempo Rest
1 5 12-15 2010 120
2 5 12-15 2010 120
3 5 12-15 2010 120
4 5 12-15 2010 120

B1 PULL UP, WIDE GRIP

Week Sets Reps Tempo Rest
1 5 5-7 4011 10
2 5 5-7 4011 10
3 5 5-7 4011 10
4 5 5-7 4011 10

B2 BB BACK SQUAT, WIDE STANCE, HEELS FLAT

Week Sets Reps Tempo Rest
1 5 10-12 2010 10
2 5 10-12 2010 10
3 5 10-12 2010 10
4 5 10-12 2010 10

B3 TRICEPS EXTENSION W/EZ BAR, LYING, NARROW GRIP

Week Sets Reps Tempo Rest
1 5 12-15 2010 120
2 5 12-15 2010 120
3 5 12-15 2010 120
4 5 12-15 2010 120

Metabolic Conditioning Phase 2 – Day 2

A1 LEG CURL, PRONE, FOOT INWARD

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

A2 BENCH PRESS, 45° INCLINE, MID GRIP

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

A3 MID GRIP REVERSE SCOTT CURLS W EZ BAR

Week Sets Reps Tempo Rest
1 5 12-15 3010 120
2 5 12-15 3010 120
3 5 12-15 3010 120
4 5 12-15 3010 120

B1 DB BENCH PRESS, FLAT, NEUTRAL GRIP

Week Sets Reps Tempo Rest
1 5 5-7 4010 10
2 5 5-7 4010 10
3 5 5-7 4010 10
4 5 5-7 4010 10

B2 HALF DEADLIFT IN RACK

Week Sets Reps Tempo Rest
1 5 10-12 2011 10
2 5 10-12 2011 10
3 5 10-12 2011 10
4 5 10-12 2011 10

B3 MACHINE CALF RAISE, NEUTRAL STANCE

Week Sets Reps Tempo Rest
1 5 12-15 1110 120
2 5 12-15 1110 120
3 5 12-15 1110 120
4 5 12-15 1110 120