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Metabolic - Phase 1 - Day 2

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.
 

A1 - DB Step-Up Low

WeekSetsRepsTempoRest
1410-12101030
2410-12101030
3410-12101030
4410-12101030

A2 - Decline DB Press Neutral Grip

WeekSetsRepsTempoRest
1410-123010
30
2410-123010
30
3410-123010
30
4410-123010
30

B1 - Lying leg curl foot inward neutral

WeekSetsRepsTempoRest
146-83010
30
246-83010
30
346-83010
30
446-83010
30

B2 - Seated row to waist neutral grip

WeekSetsRepsTempoRest
1412-153010
30
2412-153010
30
3412-153010
30
4412-153010
30

C1 - External Rotation DB Elbow on Knee

WeekSetsRepsTempoRest
1412-153010
30
2412-153010
30
3412-153010
30
4412-15301030

C2 - Seated DB Curls Neutral Grip

WeekSetsRepsTempoRest
1412-15301030
2412-15301030
3412-15301030
4412-15301030