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The last rep of the 2nd set was really progress on your physique to say the least.
hard
If after the 18 weeks you want to keep
I could have added one more rep on the
improving your condition, you can play along
last set
with routines 2 & 3 and all the exercise
Todays workout was surprisingly variations that are available to you in the
awesome, it must be the pre-workout training manual (see the Full Exercise
banana Selection part). Whats essential is to keep
My lower back is bothering me on this applying progressive overload to your training,
exercise, I should check my technique or regardless of the routine youre using.
pick another variation
Day 2: Rest
Day 3: Legs & Abs - Level 1
Leg Press 1 4-6 2 6-8 3 8-10 3 min
Dumbbell Lunge 1 4-6 2 6-8 3 8-10 3 min
Leg Extension 1 8-10 2 8-10 3 8-10 2 min
Calf Raises 1 12-14 2 12-14 3 12-14 90 sec
Cable Crunch 1 15-20 2 15-20 3 15-20 1 min
Knee Raise 1 F 2 F 3 F 1 min
Notes:
Day 4: Rest
Day 5: Upper Body - Pull Level 1
Hex Bar Deadlift 1 4-6 2 6-8 3 8-10 3 min
Barbell Bent Over Row 1 4-6 2 6-8 3 8-10 3 min
Wide Grip Lat Pulldown 1 6-8 2 8-10 3 10-12 2 min
Bent Over Fly 1 10-12 2 10-12 3 10-12 2 min
Barbell Bicep Curl 1 10-12 2 10-12 3 10-12 2 min
Notes:
By Oualid Zaim
Metabolic Amplification System Workout Sheet #2
Day 2: Rest
Day 3: Legs & Abs - Level 2
Barbell Squat 1 4-6 2 6-8 3 8-10 3 min
Dumbbell Lunge 1 4-6 2 6-8 3 8-10 3 min
Harmstring Extension 1 8-10 2 8-10 3 8-10 2 min
Calf Raise 1 12-14 2 12-14 3 12-14 90 sec
Cable Crunch 1 15-20 2 15-20 3 15-20 1 min
Side To Side Knee Raise 1 F 2 F 3 F 1 min
Notes:
Day 4: Rest
Day 5: Upper Body - Pull Level 2
Chin-Up 1 4-6 2 6-8 3 8-10 3 min
Sumo Deadlift 1 4-6 2 6-8 3 8-10 3 min
One-Arm Dumbbell Row 1 8-10 2 8-10 3 8-10 2 min
Seated Bent Over Fly 1 10-12 2 10-12 3 10-12 2 min
Dumbbell Alternate Bicep Curl 1 10-12 2 10-12 3 10-12 2 min
Notes:
By Oualid Zaim
Metabolic Amplification System Workout Sheet #3
Day 2: Rest
Day 3: Legs & Abs - Level 3
Barbell Squat 1 4-6 2 6-8 3 8-10 3 min
Bulgarian Split Squat 1 4-6 2 6-8 3 8-10 3 min
Romanian Deadlift 1 8-10 2 8-10 3 8-10 2 min
Calf Raise 1 12-14 2 12-14 3 12-14 90 sec
Cable Crunch 1 15-20 2 15-20 3 15-20 1 min
Leg Raise 1 F 2 F 3 F 1 min
Notes:
Day 4: Rest
Day 5: Upper Body - Pull Level 3
Pull Up 1 4-6 2 6-8 3 8-10 3 min
Barbell Deadlift 1 4-6 2 6-8 3 8-10 3 min
Barbell Bent Over Row 1 8-10 2 8-10 3 8-10 2 min
Incline Bench Reverse Fly 1 10-12 2 10-12 3 10-12 2 min
Incline Dumbbell Bicep Curl 1 10-12 2 10-12 3 10-12 2 min
Notes:
Day 6 & 7: Rest
By Oualid Zaim