3day

M E TA B O L I C 3 D AY B O O S T

© Vince Delmonte www.YourSixPackQuest.com 2008. All rights reserved.

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M E TA B O L I C 3 D AY B O O S T Training Guidelines • Always begin with a 5-10 minute cardio warm up or 5-10 minutes of dynamic stretching to warm up. • Focus on “controlled” technique and full range of motion for first few weeks. • Progress to faster “cadences” for each exercise. Your goal is to lift “explosively” but not at the expense of a “controlled rhythm.” You are not lifting slowly but you are not lifting recklessly with momentum. • Increase the loads by pyramiding your weights heavier only when you have established and mastered your technique with a full range of motion and have found your personal “rhythm” for the best experience and intensity. • To summarize, increase the intensity and experience of the workout with controlled technique, then greater range of motion, then increased speed of movements and then added resistance. • Begin with the higher rep ranges and lighter weights and progress towards the lower rep ranges and heavier weights as the weeks roll. Don’t be afraid to listen to your instincts if your body is telling you to push some heavier weights and work in the lower rep ranges. If the “experience” of intensity begins to sacrifice then go right back into the higher rep ranges. Listen to your body and “keep the program alive.” • Start on the lower end of the set recommendations and add one extra set each week and again, don’t be afraid to listen to your body if you feel you can accomplish an extra set ahead of schedule without sacrificing intensity. For complete beginners, it’s okay if you only start with one set of each exercise. • Your goal is to start with a maximum of 60 second rest and work your way down to 30 second rest, between each set, for the entire workout. No matter what your fitness level is, even as you progress, you should be “sucking for air” throughout the entire workout. The only difference, as you progress, will be your ability to tolerate the oxygen debt better. • To summarize, proper training progression is based on improving strength and conditioning. Your results will be reflected based on your ability to train with heavier loads in greater fatigued states. • Progress is the name of the game. Start the workouts at a comfortable “pace” and focus on “getting into the hurt box” more and more each workout. As long as you’re getting faster, stronger and more conditioned each workout then your body will adapt and improve its work capacity.



M E TA B O L I C 3 D AY B O O S T • The 3 day program is ideal for “beginners” of any age or sex and for anyone who has trained less than one year seriously. • Rotate the 3 workouts around every other day for a minimum of 3 workouts per week. Feel free to progress to rotating the 3 workouts around 2 days on and 1 day off and repeat if you really like this program and want to increase the frequency on it for than 3 days a week. • Always start with fewer sets, less speed, less weight, less combos and more rest and aim to complete the entire 3 day program at the max sets, max speed, max weights and all combos. • Feel free to substitute an exercise for a similar one based on your equipment availability by using the Virtual Trainer. • Don’t worry about how long this workout takes to complete. Record your start-to-finish time for each workout and make sure you are workouts are being completed quicker from week to week if you want to focus more on conditioning versus strength. If your goal is to focus on getting stronger then take longer rest periods and lengthen out the workout a bit. • It is okay to move some of the combos around to “keep the program alive” and depending on the equipment availability in your gym. • Stay on this program for 16 weeks or longer. Your body will tell you when you are ready for the 4 day Extreme program or ready for a mini break. • Drink at least 2 litres of water throughout each of these workouts.



M E TA B O L I C 3 D AY B O O S T YOUR SIX PACK QUEST 3 Day Metabolic Boost Program Day 1 Upper Body & Lower Body Push/Core (Chest, Shoulders, Triceps, Quads, Core) Combo #1 Incline DB Chest Press Bodyweight Speed Squats

Sets 2-3 2-3

Reps 12-15 or 15-20 8-10 or 12-15

Combo#2 Standard Push Up Bodyweight Reverse Lunge

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #3 Rear Delt Machine Fly One Leg Box Step Up

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #4 Standing DB Shoulder Press DB Bulgarian Split Squat

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #5 Bench Dips Wall Sit

2 2

8-10 or 12-15 60 seconds

Combo #6 Lying DB Tricep Extension 1-leg 45 degree leg press

2 2

8-10 or 12-15 8-10 or 12-15

Combo #7 Push Up Bridge Side Bridge Plank Side Plank

1-2 1-2 1-2 1-2

15-30 seconds 15-30 seconds 15-30 seconds 15-30 seconds



M E TA B O L I C 3 D AY B O O S T YOUR SIX PACK QUEST 3 Day Metabolic Boost Program Day 2 Upper & Lower Body Pull/Core (Lats, Rows, Biceps, Hips, Core) Combo #1 Close Grip Cable Pulldown Single Leg RDL

Sets 2-3 2-3

Reps 12-15 or 15-20 8-10 or 12-15

Combo#2 Cable Seated Row Hip Bridges on Ball

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #3 One Arm Cable High Row Single Leg Hip Extensions

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #4 One Arm Cable Low Row Lateral Leg Swings

2-3 2-3

12-15 or 15-20 8-10 or 12-15

Combo #5 Concentration Curls Low Back Extensions

2 2

8-10 or 12-15 8-10 or 12-15

Combo #6 DB Hammer Curl Lying Hamstring Curl

2 2

8-10 or 12-15 8-10 or 12-15

Combo #7 Push Up Bridge Side Bridge Plank Side Plank

1-2 1-2 1-2 1-2

15-30 seconds 15-30 seconds 15-30 seconds 15-30 seconds



3day

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