Metabolic Training Day 2

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

Week Sets Reps Tempo Rest
1 4 10-12 1010 30
2 4 10-12 1010 30
3 4 10-12 1010 30
4 4 10-12 1010 30

A2 – Decline DB Press Neutral Grip

Week Sets Reps Tempo Rest
1 4 10-12 3010 30
2 4 10-12 3010 30
3 4 10-12 3010 30
4 4 10-12 3010 30

B1 – Lying leg curl foot inward neutral

Week Sets Reps Tempo Rest
1 4 6-8 3010 30
2 4 6-8 3010 30
3 4 6-8 3010 30
4 4 6-8 3010 30

B2 – Seated row to waist neutral grip

Week Sets Reps Tempo Rest
1 4 12-15 3010 30
2 4 12-15 3010 30
3 4 12-15 3010 30
4 4 12-15 3010 30

C1 – External Rotation DB Elbow on Knee

Week Sets Reps Tempo Rest
1 4 12-15 3010 30
2 4 12-15 3010 30
3 4 12-15 3010 30
4 4 12-15 3010 30

C2 – Seated DB Curls Neutral Grip

Week Sets Reps Tempo Rest
1 4 12-15 3010 30
2 4 12-15 3010 30
3 4 12-15 3010 30
4 4 12-15 3010 30

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