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Metabolic Conditioning For Fat Loss - Phase 3 - Day 1

This document outlines a metabolic conditioning workout program for fat loss. The program is divided into phases with multiple days of exercises. Day 1 includes exercises like deadlifts, chin-ups, leg curls, shoulder presses, farmer's walks, ball tosses, sled rows, and sand bag carries. Day 2 focuses on squats, bent over rows, good mornings, dips, tire flipping, sledge hammer swings, wheelbarrows, and a sit-up toss wall combo. Each exercise lists the sets, reps, tempo, and rest periods to follow for weeks 1 through 3 of the program.

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Louis Trần
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169 views

Metabolic Conditioning For Fat Loss - Phase 3 - Day 1

This document outlines a metabolic conditioning workout program for fat loss. The program is divided into phases with multiple days of exercises. Day 1 includes exercises like deadlifts, chin-ups, leg curls, shoulder presses, farmer's walks, ball tosses, sled rows, and sand bag carries. Day 2 focuses on squats, bent over rows, good mornings, dips, tire flipping, sledge hammer swings, wheelbarrows, and a sit-up toss wall combo. Each exercise lists the sets, reps, tempo, and rest periods to follow for weeks 1 through 3 of the program.

Uploaded by

Louis Trần
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Metabolic Conditioning for Fat Loss - Phase 3 - Day 1

Exercise Week Sets Reps Tempo Rest W/R W/R W/R


A1 Deadlift on Floor Standard BB, Clean Grip 1 5 4-6 51X0 60
2 5 4-6 51X0 60
3 4 4-6 51X0 60
A2 Chin-Ups Semi-Supinated Grip 1 5 10-12 40X0 60
2 5 10-12 40X0 60
3 4 10-12 40X0 60

B1 Leg Curl Prone, Feet Outward Dorsiflexed 1 5 6-8 50X0 60


2 5 6-8 50X0 60
3 3 6-8 50X0 60
B2 Shoulder Press, Standing, Standard BB in Front Narrow Grip 1 5 10-12 31X0 60
2 5 10-12 31X0 60
3 3 10-12 31X0 60

C1 Farmer's Walk, One Handed 1 4 40m X0X0 10


2 4 40m X0X0 10
3 3 40m X0X0 10
C2 Ball Toss to the Ground 1 4 45s X0X0 10
2 4 45s X0X0 10
3 3 45s X0X0 10

C3 Sled Rows w/Rope 1 4 40m X0X0 10


2 4 40m X0X0 10
3 3 40m X0X0 10
C4 Sand Bag Carry 1 4 200m X0X0 120
2 4 200m X0X0 120
3 3 200m X0X0 120
Metabolic Conditioning for Fat Loss - Phase 3 - Day 2
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 Squats Back BB Heels Elevated Normal 1 5 10-12 40X0 60
2 5 10-12 40X0 60
3 4 10-12 40X0 60
A2 Rows w/EZBar, Bent Over, Mid Grip 1 5 10-12 30X1 60
2 5 10-12 30X1 60
3 4 10-12 30X1 60

B1 Good Morning, Standing 1 5 8-10 4020 60


2 5 8-10 4020 60
3 3 8-10 4020 60
B2 Dips for Chest on V-Bars 1 5 10-12 31X0 60
2 5 10-12 31X0 60
3 4 10-12 31X0 60

C1 Tire Flipping 1 4 40m X0X0 10


2 4 40m X0X0 10
3 3 40m X0X0 10
C2 Sledge Hammer 1 4 45s X0X0 10
2 4 45s X0X0 10
3 3 45s X0X0 10

C3 Wheelbarrow 1 4 150m X0X0 10


2 4 150m X0X0 10
3 3 150m X0X0 10
C4 Sit-Up Toss to the Wall Combo 1 4 45s X0X0 120
2 4 45s X0X0 120
3 3 45s X0X0 120

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