Metabolic Weights and other Exercise programmes

Example Metabolic Weights programme…. it's a 3 day per week programme. You could do 6 days per week with the right recovery and of course supplements to support you.

The best supplements for this programme are the basics bundle, plus power loader and additional creatine.

 

Day 1. WEIGHTS A

Section A – 20-25 minutes

Squats

Chins

DB incline press

Do 5 sets of 5 reps the 5threp should be hard but not to failure for the 1st2-3 sets, the last 2 sets you should be failing before 5 reps – when you can do 5 x 5 up the weight. You’ll need to do 1-2 warm up sets.

 

Section B – 20-25 minutes

 

A1 Incline BB press – 15, 12, 10, 8 , 6 reps – rest 30-40 seconds – add weight on each set

A2 Seated Row

Rest 30-40 seconds and repeat A1 and then straight into A2 repeat for 5 sets then move to A3

 

A3 Dips – same as above

A4 Bent Over Row

Repeat as above

 

Section C – 10-15 minutes

 

Flyes x 15 reps

Press ups x max reps

Pikes (abdominals) x 20 reps

Rest 30-45 seconds


 

Day 2; BASIC CIRCIUT A

 

Warm up and perform in a circuit manner. Reduce rest by 5 seconds each time you do this workout.

Two handed kettle bell swings x 20

Rest 30 seconds

Standing DB push press x 20

Rest 30 seconds

Full burpies jumps – chest to floor x 15

Rest 30 seconds

BB Curls x 10

Rest 30 seconds

Ab-rollouts x 10

Rest 30 seconds

Alternate bicep curl and press

Rest 30 seconds

KB routine A

5 reps each arm

Swings

Cleans

Press

High Pull

 

Rest – and repeat circuit 10 times.

Decrease rest times until the circuit is completed as quickly as possible with good form on all exercises.

 

Day 3; WEIGHTS B

Section A – 20 minutes

Deadlift

Dips

Seated Row

 

As per day 1 – 5 x 5; Do 5 sets of 5 reps the 5threp should be hard but not to failure for the 1st2-3 sets, the last 2 sets you should be failing before 5 reps – when you can do 5 x 5 up the weight. You’ll need to do 1-2 warm up sets.

 

Your rest is walking from one exercise to the next and would be around 45 seconds.

 

Section B – 20-25 minutes

Front Squats

Pullovers

 

DB clean and Press

Single Arm Row (each arm)

 

Section C – 15 minutes;

Chins (jumping)             x 6

DB squat push press      x 6

Rest 30 seconds

 

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