Day 1: Heavy Squat Focused
SUPERSET
Front Squats
5 sets of 3-5 reps at 75-85 % max. Tempo: 2 sec down, fast up
Alternate Option: Back Squats
Lunge Back Rotations
5 sets of 6 reps each sideGoblet Squats
5 sets of 15 reps at 50 percent bodyweight. Tempo: 2 sec down, 2 sec upDumbbell Farmers Walk
5 sets of 20 yards at 50 percent bodyweight each handBarbell Curls
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upDips
4 sets of 8-12 reps. Tempo: 6 sec down, 1 sec up
SUPERSET
SUPERSET
Day 2: Heavy Deadlift Focused
SUPERSET
Deadlift
5 sets of 3-5 reps at 75-85% max. Tempo: 2 sec down, fast upBodyweight Cossack Squat
5 sets of 6 reps each side, rest 3-5 minutes per setBarbell Rows
4 sets of 15 reps at 50% bodyweight. Tempo: 2 sec down, 2 sec upUneven Loaded Step-Back Lunges
4 sets of 5 reps each leg. Load unevenly by 50 percent. Rest 30-60 seconds between sets; don't allow full recoveryBarbell Hip Thrusts
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upGlute-Ham Raise
4 sets of 6 reps. Tempo: 6 sec down, 1 sec up. Rest 30-60 seconds between sets; don't allow full recovery
SUPERSET
SUPERSET
Day 3: Heavy Press Focused
SUPERSET
Bench Press
5 sets of 3-5 reps at 75-85% max. Tempo: 3 sec down, fast upChin-Ups
5 sets to failure. Rest: 3-5 minutes per setDynamic Instability Squats
4 sets of 15 reps at 50% max. Add 25 percent in swing weightMilitary Press
4 sets of 15 reps. Tempo: 1 sec up, 5 sec down. Rest: 30-60 seconds between sets; don't allow full recoveryDumbbell Press
5 sets of 20 reps at 50% max. Tempo: 1 sec up, 1 sec downDumbbell Rows
5 sets of 15 reps at 50% max. Tempo: 1 sec up, 1 sec down. Rest: None until you're done
SUPERSET
SUPERSET
자세한건
http://www.bodybuilding.com/fun/work-hard-work-smart-strength-and-size-in-3-workouts.html
댓글 6
번호 | 제목 | 글쓴이 | 날짜 |
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87978 |
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수야 | 2015.03.14 |
87977 |
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sss1004 | 2015.03.16 |
87976 | 읭!? 아무짓도 안했다 집사..;;; [4] | 알면서왜그래요 | 2015.03.16 |
87975 |
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주한아부지 | 2015.03.17 |
87974 |
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포카칩 | 2015.03.18 |
87973 |
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슈퍼맨 | 2015.03.21 |
87972 |
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슈퍼맨 | 2015.03.23 |
87971 | 새신랑이 아침마다 힘이 없는 이유 [4] | Maddog | 2015.03.27 |
87970 | 힘없는 벌에게 꿀을먹이면 . [4] | 알면서왜그래요 | 2015.03.31 |
87969 |
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Maddog | 2015.04.01 |
87968 | 여자가 싫어하는 고백법 [2] | Maddog | 2015.04.02 |
87967 |
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슈퍼맨 | 2015.04.06 |
87966 | 유병재 페북 [2] | Maddog | 2015.04.10 |
87965 |
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슈퍼맨 | 2015.04.14 |
87964 |
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슈퍼맨 | 2015.04.17 |
87963 |
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슈퍼맨 | 2015.04.18 |
87962 |
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슈퍼맨 | 2015.04.19 |
87961 |
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슈퍼맨 | 2015.04.20 |
87960 | 대륙의 질소포장 클라스 | Maddog | 2015.04.20 |
87959 |
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Maddog | 2015.04.22 |