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 |
---|---|---|---|
6896 |
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한울 | 2017.07.02 |
6895 | 요즘 닉네임 로우마스터 님 안보이네요? [6] | AK47ak | 2017.07.02 |
6894 | 밤에도 상당히 덥지않나용... [12] | 트렌볼란아세테이트 | 2017.07.02 |
6893 | 단백질 보충제 먹는다 헀더니 클린하지 못하다네요;; [9] | 방배동반달곰 | 2017.06.30 |
6892 | 닭가슴살 이렇게드시는분계신가요 [6] | 쿵쾅쿵쾅 | 2017.06.30 |
6891 | 혹시 싸이클 집에 두고 타시는 분들 있으신가요? [2] | 수야 | 2017.06.30 |
6890 | 토탈워입고 ! [23] | 멍뭉이 | 2017.06.30 |
6889 |
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bakminss | 2017.06.29 |
6888 | 원업먹고 신세계와 지옥을 동시에 경험했습니다... [13] | 트렌볼란아세테이트 | 2017.06.29 |
6887 | 부스터를 끊고 숙면을 얻었습니다 [4] | 9년째운동중 | 2017.06.29 |
6886 |
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운동합시다여러분 | 2017.06.29 |
6885 |
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★JUSTFOCUS | 2017.06.29 |
6884 | 문득 드는생각이지만 [16] | 내랑하까 | 2017.06.29 |
6883 | 스키다시 없는 모듬회 [10] | 트렌볼란아세테이트 | 2017.06.28 |
6882 | 지식인 하시는 분들~ [29] | 수야 | 2017.06.28 |
6881 | 궁금하신분들만 [5] | 기립근 | 2017.06.28 |
6880 | 어깨가 약해서 다친다고 생각하시는 분이 계신데 | 전문가되고파 | 2017.06.28 |
6879 |
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운동합시다여러분 | 2017.06.28 |
6878 | 아예 세관에 안걸리게... [12] | 트렌볼란아세테이트 | 2017.06.28 |
6877 | 무슨 노래 들으시면서 운동하시나요? ㅎ [9] | 트렌볼란아세테이트 | 2017.06.28 |