3 Week Metabolic/Strength/Power Cycle

Plan Details

The 3 Week Metabolic/Strength/Power Cycle routine by myyomusic is a 14 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

The description below includes some pointers, tips, and instructions for performing this workout. Ho... Read More

The description below includes some pointers, tips, and instructions for performing this workout. Hopefully you will find that not only will this workout increase your metabolism (raising your resting energy consumption) but will also burn fat while building and strengthening your muscles. After the first three weeks, repeat. Most all days should take under an hour to complete. PLEASE take a minute to comment on the workout. I am always refining my workouts and can use other input as to these workouts. So please feel free to let me know what you think! Week 1: High Intensity Muscular Endurance Training (every day is 3 sets of 20 reps per most every exercise) Day 1: The focus here is to target the chest muscles and supporting muscles through the use of a reverse grip on the flat and incline bench. To perform, simply rotate your wrists so your palms face towards your upper body. Move your grip slightly inward of a normal grip and as you lower and raise the bar, concentrate on squeezing your pectorals together while keeping your elbows "hugging" your body. All exercises should be performed with speed. Explode through the concentric phase (pushing the bar up) and control the bar in the eccentric phase. Do not allow the bar to drop to your chest. This does not mean that you must lower the bar slowly, but rather lower the bar in a controlled fashion. For the reverse grip presses, be prepared to reduce the weight from your normal weight, as this grip targets muscles that usually are not a primary focus of a normal grip bench. Be wary of the strain this may place on your wrists. DO NOT keep your wrists rigid, but rather allow them to "roll" towards your lower body as the bar lowers, and straighten out as the bar is raised. Week 2: Medium Intensity Strength and Power - Everything should be 3 sets of 12 reps. If you find you can do more than 12 reps in a set, increase the weight until you find it challenging to finish the 12th rep. - Use heavier weight and use explosive power. Allow 1-2 minutes rest between sets. - Most exercises can be swapped out with a similar exercise targeting the same muscles. - Everything in this week is super sets of alternating muscle groups Week 3: Low to High Intensity Cardiovascular - The idea behind this week is to target the oxidative energy system and burn fat. Some days are to be a steady but challenging pace, while other days should be a mix of steady and high intensity (sprinting) cardio. - Day 4- alternate between running and sprinting. Run at a steady pace for 2-3 minutes, then sprint for 15-30 seconds. Challenge yourself and see how many cycles of this you can achieve. The next time you do this, push yourself even further. If you have the energy after completing at least 6 cycles of this, perform push-ups, pull-ups, and sit-ups to failure.