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 |
---|---|---|---|
56 | 오스틴파워 | sss1004 | 2014.12.07 |
55 | 고양이에게 리본이란 | sss1004 | 2014.11.24 |
54 |
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sss1004 | 2015.06.10 |
53 | 첫 티바로우 | 바벨오브멸치 | 2016.10.21 |
52 |
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수야 | 2015.04.08 |
51 |
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주한아부지 | 2014.12.21 |
50 | 고양이니깐 | sss1004 | 2014.11.20 |
49 |
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헬스너구리 | 2014.12.09 |
48 | 나랑 놀자~ | sss1004 | 2014.11.20 |
47 | 스쿼트125kg성공했습니다ㅎㅎㅎ | 영건 | 2017.01.08 |
46 | "You can live your dream!" (동기부여 영상)| | 주한아부지 | 2014.08.31 |
45 | 탁구를 쳐봐요 | sss1004 | 2014.11.20 |
44 | 뽀뽀가 싫어 | sss1004 | 2015.02.22 |
43 | 수원 사는분 | 커팅러 | 2015.09.26 |
42 |
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젊은농부 | 2016.06.15 |
41 | 혹시 대치,서초 근처 하루이용 가능한 헬스장 아시는분 계신가요? | 엑스원 | 2016.07.24 |
40 | 도시락 자판기 | sss1004 | 2015.02.23 |
39 | 다이어트 운동 질문 | asd110 | 2016.08.27 |
38 | 박스가 좋은 고양이 | sss1004 | 2014.11.19 |
37 | 몬스터짐코리아..멀비실종...ㅜ3ㅜ | 라뷰 | 2014.09.15 |