METABOLI C 3 DAY BOOST

Vince Delmonte www.YourSixPackQuest.com 2008.

All rights reserved.
Page 1 of 5
www.YourSixPackQuest.com
METABOLI C 3 DAY BOOST
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
Page 2 of 5
www.YourSixPackQuest.com
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 frst 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 lift-
ing recklessly with momentum.
Increase the loads by pyramiding your weights heavier only when you have estab-
lished 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. Dont 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 sacrifce 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, dont be afraid to listen to your body if you feel you can accomplish an extra
set ahead of schedule without sacrifcing intensity. For complete beginners, its 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 ftness 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 bet-
ter.
To summarize, proper training progression is based on improving strength and condi-
tioning. Your results will be refected 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 youre get-
ting faster, stronger and more conditioned each workout then your body will adapt and
improve its work capacity.
METABOLI C 3 DAY BOOST
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
Page 3 of 5
www.YourSixPackQuest.com
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 availabil-
ity by using the Virtual Trainer.
Dont worry about how long this workout takes to complete. Record your start-to-fnish
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 de-
pending 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.
METABOLI C 3 DAY BOOST
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
Page 4 of 5
www.YourSixPackQuest.com
YOUR SIX PACK QUEST
3 Day Metabolic Boost Program
Day 1
Upper Body & Lower Body Push/Core
(Chest, Shoulders, Triceps, Quads, Core)
Combo #1 Sets Reps
Incline DB Chest Press 2-3 12-15 or 15-20
Bodyweight Speed Squats 2-3 8-10 or 12-15
Combo#2
Standard Push Up 2-3 12-15 or 15-20
Bodyweight Reverse Lunge 2-3 8-10 or 12-15
Combo #3
Rear Delt Machine Fly 2-3 12-15 or 15-20
One Leg Box Step Up 2-3 8-10 or 12-15
Combo #4
Standing DB Shoulder Press 2-3 12-15 or 15-20
DB Bulgarian Split Squat 2-3 8-10 or 12-15
Combo #5
Bench Dips 2 8-10 or 12-15
Wall Sit 2 60 seconds
Combo #6
Lying DB Tricep Extension 2 8-10 or 12-15
1-leg 45 degree leg press 2 8-10 or 12-15
Combo #7
Push Up Bridge 1-2 15-30 seconds
Side Bridge 1-2 15-30 seconds
Plank 1-2 15-30 seconds
Side Plank 1-2 15-30 seconds
METABOLI C 3 DAY BOOST
Vince Delmonte www.YourSixPackQuest.com 2008.
All rights reserved.
Page 5 of 5
www.YourSixPackQuest.com
YOUR SIX PACK QUEST
3 Day Metabolic Boost Program
Day 2
Upper & Lower Body Pull/Core
(Lats, Rows, Biceps, Hips, Core)
Combo #1 Sets Reps
Close Grip Cable Pulldown 2-3 12-15 or 15-20
Single Leg RDL 2-3 8-10 or 12-15
Combo#2
Cable Seated Row 2-3 12-15 or 15-20
Hip Bridges on Ball 2-3 8-10 or 12-15
Combo #3
One Arm Cable High Row 2-3 12-15 or 15-20
Single Leg Hip Extensions 2-3 8-10 or 12-15
Combo #4
One Arm Cable Low Row 2-3 12-15 or 15-20
Lateral Leg Swings 2-3 8-10 or 12-15
Combo #5
Concentration Curls 2 8-10 or 12-15
Low Back Extensions 2 8-10 or 12-15
Combo #6
DB Hammer Curl 2 8-10 or 12-15
Lying Hamstring Curl 2 8-10 or 12-15
Combo #7
Push Up Bridge 1-2 15-30 seconds
Side Bridge 1-2 15-30 seconds
Plank 1-2 15-30 seconds
Side Plank 1-2 15-30 seconds