Metabolic Training: Phase 3
Split Routine (Chest/Back & Shoulder/Legs) workouts done in the gym
Required Equipment: Dumbbells, TRX, Barbell, Machines/Bands
Chest/Back
A1 - Barbell Bench Press
Target Muscles: Chest, anterior deltoids, triceps
Description:Lie flat on the bench with feet planted firmly on the ground. Position yourself in the center of the bench with head, upper back, and buttocks in contact. Grasp barbell with slightly wider than shoulder-width overhand grip. Lift barbell off the rack, directly above your chest with arms extended. Starting Position: Slowly lower barbell to chest, keeping elbows at 45-degree angle. Maintain tight grip, engage core for stability. Execution: Inhale, push barbell away from chest, fully extending arms. Focus on exerting force through chest, triceps, and shoulders. Keep elbows tucked, avoid excessive flaring. Maintain control, avoid locking out elbows at top. Lowering: Exhale, slowly lower barbell to chest, controlled descent. Aim for light touch or hovering above chest. Avoid bouncing or sinking deeply.
Sets: 4
Repetitions: 8-12
Tempo: 4010
Rest: 10 seconds
A2 -Dumbbell Incline Press Neutral Grip
Target Muscles: Pecs, Shoulders, Triceps
Description: Adjust the incline bench to a 30-45 degree angle. Sit on the bench with your feet firmly planted. Hold the dumbbells with neutral grip (palms facing each other), positioned at shoulder level, elbows bent. Lie back on the bench, with your head, upper back, and buttocks in contact. Exhale and press the dumbbells upward, until you reach full extension with your arms, maintaining a neutral grip. Inhale as you lower the dumbbells in controlled manner, bending your elbows towards sides of chest. Keep your elbows tucked in closer to your ribs. Pressing Up: Exhale and push the dumbbells back up, fully extend arms without locking elbows. Squeeze chest muscles as you press the weight up.
Sets: 4
Repetitions: 8-12
Tempo: 4010
Rest: 10 seconds
A3 - Assisted Pull Ups
Target Muscles: Lats, Traps, Rhomboids, Rear Deltoids, Biceps
Description: Hang from the pull-up bar with your arms fully extended and shoulders relaxed. Depress and retract your shoulders/shoulder blades - try to keep your shoulders away from your ears/jaw. Inhale, pull your body upward by bending elbows and further retracting your shoulder blades. Try to think about your back first and then your arm muscles, not just arms. Continue until your chin is above your hands. Exhale while controlling your descent by gradually extending elbows. Avoid swinging or using momentum. Focus on maintaining control throughout.
Sets: 4
Repetitions: 8-12
Tempo: 4010
Rest: 10 seconds
A4 -TRX Row
Target Muscles: Lats, Traps, Rhomboids, Rear Deltoids, Biceps
Description: Stand facing the anchor point of the TRX and hold the handles with a neutral grip (palms facing each other). Walk your feet forward, creating tension on the straps, and lean back slightly with a straight body. The straigher your legs, the harder the exercise. Keep your feet hip-width apart with your heels in contact with the floor. Extend your arms fully in front, maintaining a neutral grip. Elevate your chest and retract your shoulders so they're pulled back and down. Inhale and pull your chest towards handles, retracting your shoulder blades further. Keep your elbows close to your ribs, squeezing your back muscles is you'r pulling your body up. Begin echaling and slowly extend your arms, return to starting position with control. Maintain tension on straps, avoid slack or sudden release of tension.
Sets: 4
Repetitions: 8-12
Tempo: 4010
Rest: 120 seconds
A6 - Rest
Sets: 4
Duration: 120 seconds
Legs/Shoulders
A1 - TRX Pistol Squat
Target Muscles: Glutes, Quads, Hamstrings, Core, Stabilizers
Description: Stand facing the anchor point of the TRX and hold the handles with a neutral grip. Extend your arms fully in front, maintain tension on straps. Lift one of your feet off the ground, extending it forward so it's slightly infront of your body. Engage your core, maintain upright posture, with your chest lifted, and shoulders back. Inhale, and begin bending your right knee and hip, lowering your body towards ground. Sit back into your right heel, keeping your knee aligned with the middle/outside half of your toes. Descend until your right thigh is below parallel to ground. Begin exhaling and push through your right heel to extend your knee and hip to return to the starting position. Maintain control and stability, use leg muscles to lift body. If this is too challenging, use your floating foot to provide a little support as you lift yourself upward.
Sets: 4
Repetitions: 10-15
Tempo: 4010
Rest: 10 seconds
A2 - Dumbbell Deadlift
Target Muscles: Glutes, Hamstrings, Quads, Back, Core
Description: Stand with your feet hip-width apart and place the dumbbells in front of you with your palms facing your legs. Engage your core maintaining a neutral spine and begin bending at the hips and knees. Lower your body with a straight back while your chest remains elevated. Grasp dumbbells with overhand grip, arms hanging straight down. Execution: Inhale, drive through heels, straighten legs, lift torso, pull dumbbells up. Keep back flat, core stable. Continue until standing upright, hips extended, dumbbells close to body. Lowering: Exhale, slowly lower dumbbells to starting position, bending hips and knees with control. Keep back straight, chest lifted, avoid rounding or leaning forward.
Sets: 4
Repetitions: 6-8
Tempo: 4010
Rest: 10 seconds
A3 - Single Leg Calf Raises
Target Muscles: Calves
Description: Stand tall with feet hip width apart, with your toes pointed forward. Position the balls of your feet on an elevated surface, and then lift one foot off the surface. Now on one foot, your mid foot and heel should be off the elevated surface. Hold onto something sturdy for balance and begin inhaling as you lower your body down, with your heel getting closer to the ground. For full range of motion, ensure that your heel lowers until your calf muscles stretch, allowing them to drop below the ball of your foot. Begin to exhale and lift your heel as high as possible with control and stability.
Sets: 4
Repetitions: 15-20
Tempo: 4010
Rest: 10 seconds
A4 - Arnold Presses
Target Muscles: Deltoids, Triceps
Description: Position dumbbells at shoulders height with your palms facing you. Maintain proper posture, begin to inhale, while pressing the dumbbells upward above your head. As you press the dumbbells up, your palms should rotate forward facing away from you. Focus on your shoulder muscles as you're lifting the weight up while avoiding momentum. Begin inhaling and slowly lower the dumbbells, reversing the movement so your palms begin rotating toward you. Lower the weight until your hands are at shoulder height. Your palms should be facing you, back in the starting position.
Sets: 4
Repetitions: 8-12
Tempo: 4010
Rest: 10 seconds
A5 - Dumbbell Bent Over Reverse Fly
Target Muscles: Rear Deltoids, Traps, Rhomboids
Description: Stand with your feet hip-width apart, holding dumbbells. Bend your knees, hinge forward at hips with straight back and lifted chest. The dumbbells should hang directly below your shoulders with your palms facing each other. Engage core/maintain neutral spine and begin retract your shoulder blades. Lift your arms out sideways, leading with your elbows, and a slight elbow bend. Continue until your arms are parallel to ground, forming a "T" shape. Begin exhaling, slowly lowering the dumbbells, while maintaining control until the reach the starting position.
Sets: 4
Repetitions: 10-15
Tempo: 4010
Rest: 120 seconds
A6 - Rest
Sets: 4
Duration: 120 seconds
Frequently Asked Questions
I do not have access to a specific piece of equipment as mentioned in the training programs. What should I do?
Most of the excercises that have been chosen have been selected because nearly every gym has access to the recommended equipment. If you are apart of a gym and they're lacking a specific piece of equipment, attachment or handle, consider the following
- Equipment: Find a substitute that serves a similar function. For example, if your gym lacks an olympic sized barbell, you can use dumbbells.
- For attachments: If your gym the cable attachments specified in the training programs, you can substitute a similar attachment - If a cable attachment requires a neutral grip that your gym doesn't have, you can use an overhand grip instead.
I'm unable to perform the full circuit - The gym is too busy. What should I do?
- If you can't do the full circuit due to an overcrowded space, feel free to break up the workout into two or more different circuits. For example, if there are 5 exercises in one circuit, you could try a shorter circuit with exercises 1-3, and then exercises 4 & 5. This can be dynamic and flexible - Make the best decision to make your workout as efficient as possible.
I am unable to perform a specific exercise. What should I do?
Once again, it is difficult to account for all possibilities, but here are some suggestions:
- Lack of flexibility: If you lack flexibility, it is important to address the underlying cause. One option is to seek assistance from certified trainers. Alternatively, you can start a proper stretching program, such as Stretch to Win, while working on fixing the flexibility issue. In the meantime, modify the exercise to accommodate your flexibility levels - if your ankle flexibility is limited and you struggle with a full squat, you can elevate your heels (except for deadlifts). Additionally, if you lack shoulder flexibility for a shoulder press, switch to a neutral grip shoulder press until the issue is resolved.
- Lack of strength: If you lack the strength to perform a specific exercise, there are alternative options - if you cannot do chin-ups, you can use a pull-down machine with the same grip and body position, maintaining proper form. If you are unable to perform the prescribed number of reps, do as many as you can in each set. On the final set, incorporate an additional eccentric rep by lowering the weight slowly over 30 seconds. With consistent program adherence, you will gradually build the strength necessary to complete all the reps.
The tempo aspect of the workout is a little confusing for me. Can I choose any tempo for my reps?
The simple answer to this is no. The tempo is a critical loading parameter that determines the time under tension during exercise, ultimately influencing the type of gains you aim to achieve. It serves a purpose in producing desired results. It is important to follow the specified tempo precisely to maximize your progress.
I'm unable to train the recommended number of times per week for each program. What should I do?
Here are some options to consider:
- Training should be done at least three times per week. If you can only train two times per week, that's okay, but not ideal. If you cannot workout on a specific day, prioritize walking and staying mobile. Use your best judgement.
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