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 side - Goblet Squats
5 sets of 15 reps at 50 percent bodyweight. Tempo: 2 sec down, 2 sec up - Dumbbell Farmers Walk
5 sets of 20 yards at 50 percent bodyweight each hand - Barbell Curls
4 sets of 12 reps. Tempo: 6 sec down, 1 sec up - Dips
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 up - Bodyweight Cossack Squat
5 sets of 6 reps each side, rest 3-5 minutes per set - Barbell Rows
4 sets of 15 reps at 50% bodyweight. Tempo: 2 sec down, 2 sec up - Uneven 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 recovery - Barbell Hip Thrusts
4 sets of 12 reps. Tempo: 6 sec down, 1 sec up - Glute-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 up - Chin-Ups
5 sets to failure. Rest: 3-5 minutes per set - Dynamic Instability Squats
4 sets of 15 reps at 50% max. Add 25 percent in swing weight - Military Press
4 sets of 15 reps. Tempo: 1 sec up, 5 sec down. Rest: 30-60 seconds between sets; don't allow full recovery - Dumbbell Press
5 sets of 20 reps at 50% max. Tempo: 1 sec up, 1 sec down - Dumbbell 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 |
---|---|---|---|
87958 | 흔한 남매의 카톡 ㅋㅋㅋㅋ [4] | Maddog | 2015.05.01 |
87957 | 인산염의 진실 [4] | 슈퍼맨 | 2015.05.01 |
87956 | 음란한 조형물 [1] | sss1004 | 2015.05.02 |
87955 | IFBB Pittsburgh Pro 2015 - 빅라미에 대한 최신정보 | 건강지킴이 | 2015.05.03 |
87954 | 메이웨더 능욕하는 샤라포바 [1] | 주한아부지 | 2015.05.03 |
87953 | 툼레이더 라라 [1] | sss1004 | 2015.05.03 |
87952 | 입체바닥 인테리어 [2] | sss1004 | 2015.05.05 |
87951 | 원피스-너 내 동료가 되라 | sss1004 | 2015.05.06 |
87950 | 프로야구 해설 사전 [3] | sss1004 | 2015.05.07 |
87949 | 지혜의 망토 [4] | 슈퍼맨 | 2015.05.07 |
87948 | 성폭력을 바라보는 어느 종교집단. [2] | 주한아부지 | 2015.05.07 |
87947 | 일본에서 치킨버거 사먹을떄.;; [1] | 알면서왜그래요 | 2015.05.08 |
87946 | 머리의 중요성 [1] | 주한아부지 | 2015.05.08 |
87945 | 블리자드의 흔한 기승전결 [4] | Maddog | 2015.05.08 |
87944 | 국가에 50억 기부한 할머니 [3] | 슈퍼맨 | 2015.05.10 |
87943 | 화장실 들어갈때와 나올때의 차이 [4] | 슈퍼맨 | 2015.05.10 |
87942 | 코끼리 아저씨는 코가 손이래 [3] | 슈퍼맨 | 2015.05.11 |
87941 | 엄마가 미대 출신. [3] | 슈퍼맨 | 2015.05.11 |
87940 | 신세경 [2] | Maddog | 2015.05.12 |
87939 | 네일아트 | sss1004 | 2015.05.13 |