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Stoke the Metabolism IICreated by Tlamb
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Summary
1 Workout / 8 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
The Stoke the Metabolism II is a three day-a-week for four weeks workout that takes the user from the world of machines to free weights. The reps should be kept at 15 for each exercise for 3 weeks and then to 10 reps for the last week. 3 sets are to be done on each exercise at the same amount of weight per set. Each workout the weight should be increased by 5 to 10 lbs per exercise. The barbell version of each exercise is preferred but can be replaced by its dumbbell equal.
Workouts
The Stoke the Metabolism II
Description
The Stoke the Metabolism II is a three day-a-week for four weeks workout that takes the user from the world of machines to free weights. The reps should be kept at 15 for each exercise for 3 weeks and then to 10 reps for the last week. 3 sets are to be done on each exercise at the same amount of weight per set. Each workout the weight should be increased by 5 to 10 lbs per exercise. The barbell version of each exercise is preferred but can be replaced by its dumbbell equal. If short on time or stamina the workout can be divided in half but still must be completed in four weeks.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 3 sets: 15 reps, 15 reps, 15 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Stiff-Legged Barbell Deadlift 3 sets: 15 reps, 15 reps, 15 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Bent Over Dumbbell Row 3 sets: 15 reps, 15 reps, 15 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Barbell Curl - Standing 3 sets: 15 reps, 15 reps, 15 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Shoulder Press - Barbell, Sitting 3 sets: 15 reps, 15 reps, 15 reps Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Shrugs - Barbell 3 sets: 15 reps, 15 reps, 15 reps Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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Bench Press - Barbell, Flat 3 sets: 15 reps, 15 reps, 15 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Flat, Close-Grip 3 sets: 15 reps, 15 reps, 15 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
Latest Users
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probers1 |
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Stef5420Stef L5420 from Mississippi (The Street) |
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kturner13Kristen Turner from San Diego, California |
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