home metcon workout

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, jethrof, parth, stuward

Post Reply
User avatar
Site Admin
Site Admin
Posts: 3992
Joined: Tue Jun 06, 2006 11:40 am

home metcon workout

Post by Ironman » Fri Jan 16, 2009 6:08 am

I've been working on cutting again, so I came up with something to do at home. Wow is it brutal. You do 10 reps, and you do around 40% 1 RM or so. You take only 20 seconds rest. You do four sets of each exercise and you work them in pairs. I put some easy stuff in there and it was still brutal. There are 4 pairs hitting all your muscles. All you need is a couple pairs of dumbbells and bench or other surface.

bench with seated bent over row
squat with calf raise
clean and press with pull overs
Romanian deadlift with curls

By the end I was having trouble getting through the sets and my rest breaks were stretching a little.

I'm not used to doing so much in such a short period of time. Today I had just a slight hint of soreness in every single muscle in my body. I was surprised.

Post Reply