A B E L

B O D I E S F I T N E S S

5 D A Y M ET T R A IN IN G


GENERAL GUIDELINES

Always consult a physician before beginning any exercise program.

Complete a thorough warm-up before training; most efficient warm-ups are physical
rehearsal to the task at hand.

Cool down time is recommended; stretching is most efficient for this purpose and to engage
recovery: 10-15 minutes.

SAFETY & PRECAUTIONS

Master the exercises before implementing them into your workouts.

Exercise in pain-free fashion. If something hurts that is not exertion or effect oriented,
dont do it. Make sure you master a movement before you implement it. This can be done
by the following: 1. reducing resistance; 2. reducing range of motion.

Control all movements: move as fast as possible without involving momentum or torque
or acceleration to exert for you. All movements should be smooth, controlled and
coordinated. After establishing proper control, added resistance, and greater movement
speed can increase intensity.

Proper training progression is the key to safe and effective training protocol. There is a
reason it is called strength and conditioning. A good training base should be evaluated
before progressing to programs of higher intensity.

Progress is your final criteria for success. Progress is defined in many more real world
environments than just by how much you lift. How you lift and a mastery of
performance execution and a subjective rating of performance are the best way to
properly gauge an improvement in workload capacity.

Training hard is imperative, but pace is part of conditioning and must be progressively
increased as the body adapts. So, start at a comfortable pace to get use to exercises,
exercise and workout sequences etc. and then push the body with pace and intensity to
always train to a level of uncomfortable intensity as in greater oxygen debt.

Scott Abel assumes no responsibility for any actions taken as a result of consumer
responses to these training products, learning tools, and other merchandise.



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Day 1:
Strength Focus Chest/
Unloading Quads/Abs/Core

TRI-PLEX 1 TOTAL SETS REPS

1. Incline DB Press 6 6-8 or 10-12
2. Bodyweight Speed Squats 6 25+
3. SB Complete Sit-Up 6 15-20


TRI-PLEX 2

1. Flat DB Flyes 4 6-8 or 8-10 or 10-12
2. Multi Directional Lunges To Front 4 12-15
3. SB Lying Leg Raises Ball Between Legs 3 15


TRI-PLEX 3

1. Hammer Incline Press 4 6-8 or 8-10 or 10-12
2. Crossover Step-Ups 3 Max Ea Side
3. Tic-Tocs Side To Side 3 10-12 Ea Side


TRI-PLEX 4

1. Flat DB Press 3 6-8 or 8-10 or 10-12
2. One Legged Squat Many Variations 3 Max Ea Leg or 10-15
3. Straight Leg - Leg Overs 3 Max Ea Leg
Depending On
Variation
TRI-PLEX 5

1. Cable Crossovers 3 10-12 or 12-15
2. Leg Overs With Arms Overhead 3 10-12 Ea Leg
3. Duck Unders With Wide Lateral Lunge 3 10-12 Ea Side




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Day 2:
Back/Posterior Chain

TRI-PLEX 1 TOTAL SETS REPS

1. Close Grip Pulldowns 6 6-8 or 10-12
2. Anterior Reaches 5 10-12 Ea Side
3. Frontal Plane Hip Swings 5 15-20 Ea Side


TRI-PLEX 2

1. One Arm DB Rows Standing 4 6-8 or 8-10
2. One Leg Glute Bridges 3 10-15 Ea Side
3. SB Lying One Leg Lateral Straight Leg Raises 3 15-20 Ea Side


TRI-PLEX 3

1. Seated Cable Rows 4 6-8 or 8-10 or 10-12
2. Modified Hyper Extensions 3 12-15
3. SB Reverse Hyperextensions From Bench 3 12-15

QUAD-PLEX 4

1. Alternating Cable Pull Ins 3-4 12-15 or 15-20
2. SB Glute Bridges 2 Legs 3 15-20
3. SB Ham Curls From High Bridge 3 12-20
4. SB Hip Lifts 3 12-20

TRI-PLEX 5

1. On Arm Hammer Low Rows 3 6-8 or 10-15
2. ABC Tubing Extensions 3 Max
3. One Arm One Legged Dead Lift 3 8-10 Slow

EXERCISE 6

One Arm, One Leg Cable Reach And Row 2-3 10-15 Ea Side



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Day 3:
Delt/Rotations

EXERCISE 1 TOTAL SETS REPS

One Arm DB Snatch 5-6 5-8 Ea Arm

BI-PLEX 2

1. Seated DB Press 4 6-8 or 8-10 or 10-12
2. Low To High Cable Or Tubing Chops 3 10-15 Ea Side

BI-PLEX 3

1. Any Kind Shoulder Press 4 6-8 or 8-10 or 10-12
2. High To Low Cable Or Tubing Chops 3 10-15 Ea Side

BI-PLEX 4

1. One Arm Side DB Lateral Throws From Floor 4 6-8 or 8-10 Ea Side
2. Vertical Chops With A Weight Plate 3 12-15

BI-PLEX 5

1. One Arm Javelin Thrower Presses With DB 3 6-8 or 8-10 Ea Side
2. Simulated Judo Throws 3 10-15 Ea Side

BI-PLEX 6

1. Any Kind Of Shrugs 3 6-8 or 8-10 or 10-15
2. Horizontal Rotations 3 10-15 Ea Side

BI-PLEX 7

1. Plank Holds 2-3 60 seconds
2. Side Plank Holds 2-3 60 seconds

VARIATIONS

Barbell Wide Rotations 3 10-12 Ea Side

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Day 4:
Legs/Push/Pull

TRI-PLEX 1 TOTAL SETS REPS

1. Squat Machine/Back Against 5-6 8-12
2. Elevated Push-Ups On MBs 3-4 Max or 10-12
3. Standing Speed Rows With Tubing 3-4 12-25

TRI-PLEX 2

1. Squat Machine/Facing Front 4 8-10 or 12-15
2. T-Stab Pushups With Light DB 3 8-12 Total
3. High Leaning Pulls With Tubing 3 12-20

TRI-PLEX 3

1. One Legged Press 3-4 6-8 or 8-10 or 10-15ea
2. MB Hot Coals 3 8-10
3. One Arm Angle Rows With Tubing 3 10-15 Ea

QUAD-PLEX 4

1. Leg Extension Or DB Squats 3-4 10-15
2. One Leg Step Ups With Straight Leg Trailing 3 10-15 Ea Leg
3. MB Crossover Pushups 3 8-12
4. Bent Over Alternating Tubing Rows 3 15-20

TRI-PLEX 5

1. Lying Leg Curls 3 8-12
2. Alternate Grip Recline Pulls With Leg Up 3 6-15
3. Elevated Asymmetrical Explosive Pushup 3 Max or 8-12

TRI-PLEX 6

1. Seated Leg Curls 3 8-10 or 12-15
2. One Arm Cable Punches With Rotations 3 8-12 Each Side
3. Asymmetrical Grip Supported Chins 3 8-15

EXERCISE 7

Dead Lifts Off Floor Or Off Block 3 6-8 or 8-10 or 10-12
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Day 5:
Arms/Abs/Core

TRI-PLEX 1 TOTAL SETS REPS

1. Alt DB Curls Standing 5 8-15
2. Close Grip Push Ups On MB 3-4 8-12
3. Alternating Chopper Sit Up 3-4 8-10 Each Side

TRI-PLEX 2

1. Concentration DB Curls On SB 3-4 6-8 or 8-10 or 10-12
2. Reverse Triceps Push Ups Feet On SB 3 8-15
3. Abs Roller Roll Outs 3 10-15

TRI-PLEX 3

1. Preacher Curls Or Any Kind Of Tubing Curls 3 10-15
2. Elevated Close Grip Push Ups, Hands On SB 3 10-15
3. Alternating DB Plank Pull Ins 3 8-10 Each Side

TRI-PLEX 4

1. One Arm Zottman Curls Or Hammer Curls 3 10-12 or 12-15
2. Plyo Pushups (Impacts) 3 10-15
3. Sit Outs 3 Max or 10-12

BI-PLEX 5

1. Triceps Pushdowns (Can Use Tubing) 3 8-15
2. MB Or DB Front Reaching Lunge And Press 3 12-15 Ea Leg

BI-PLEX 6

1. Overhead Triceps Extensions (Can Use Tubing) 3 12-20
2. MB or DB Lateral Reach Lunge With A Push Or Press 3 12-15 Ea Side

BI-PLEX 7

1. One Arm DB Extension (From SB Optional) 3 8-10 or 10-15
2. MB Or DB Posterior Reaching Lunge With Push or Press 3 12-15 Ea Side

BI-PLEX 8
1. Low Pulley Or Tubing Triceps Extensions 3 12-15
2. Elevated Plank Holds Or SB Plank Pull In 3 30-60 Seconds
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Five Day MET Rules

This is strength and conditioning program focused on muscle hypertrophy and conditioning

Training should be completed in 75 minutes or so, 90 minutes at most, when using
maximum rest to lift maximum loads, or just learning the program.

Always stay within the reps schemes indicated, and always keep the program alive as
explained in the DVD

This program is best if followed in a 3 days on, 1 day off, 2 days on, 1 day off format.

Master the movements first by learning them slowly and then progressing them with speed,
range of motion and balance demands. For instance Day 4: doing push ups with one leg in
the air and off two MBs

A movement can be substituted with a similar movement that still targets the same area.
There are a few examples within the DVD

Start the program with less sets, less speed, and more rest in between stations if need be.
But the eventual goal is 8 weeks of the program as written with full progressions of
functional work. Follow instructions on the DVD regarding rest intervals, etc.

It is ok from time to time to digress movements by making them less challenging, in order
to maintain oxygen debt or have a recovery day by still doing the same volume but taking a
little off so to speak

Fast pace is the name of the game - even on days where you rest longer to test strength and
low rep options

It is ok to start with only bi-plexes and go slower in order to progress properly over a few
weeks. Another option is just to continue regular training and try to learn select movements
between sets till you are ready to tackle the whole program as written

If you have less than 75 minutes workout time, just limit one or two complexes from each
workout, but keep it alive by always selecting different complexes to eliminate each week.

It is ok to move some of the exercises around within a complex to keep it alive. Always keep
the first exercises the same, but you can manipulate movements within a workout and
change the order here and there. For instance Day 3: you may want to do Wide Barbell
Rotations, with DB press. As long as it is a rotation then it fits.

Pay attention to the instruction within the DVD


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KEY
BB = Barbell or Body Bar DB = Dumbbell
SB = Stability Ball MB = Medicine Ball
Ea Arm = Each Arm Ea Side = Each Side
Ea Leg = Each Leg


Scott Abel assumes no responsibility for any actions
taken as a result of ordering this DVD and program

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