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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딥풀업스콰트 | 2014.02.17 |
6895 | '풀업' 수직상승과 집중의뜻을 잘보여주는 영상!! [9] | 라뷰 | 2014.02.19 |
6894 | [절대남자] 스트레스 해소운동 [1] | 라뷰 | 2014.02.22 |
6893 | 강경원 선수의 스쿼트 강의 [3] | 딥풀업스콰트 | 2014.03.04 |
6892 |
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종혁 | 2014.03.05 |
6891 |
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MZ민스타 | 2014.03.11 |
6890 |
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삼대오백 | 2014.03.13 |
6889 |
내게 맞는 체육관을 고르는 6가지 방법
[11]
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ARISTOCRAT | 2014.03.18 |
6888 |
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ARISTOCRAT | 2014.03.18 |
6887 | 초보자와 딥스 (그 외 운동 프로그램 이야기) [5] | 딥풀업스콰트 | 2014.03.18 |
6886 |
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딥풀업스콰트 | 2014.03.20 |
6885 | 책상 머슬업 영상 [8] | 삼대오백 | 2014.03.28 |
6884 |
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삼대오백 | 2014.04.03 |
6883 |
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삼대오백 | 2014.04.03 |
6882 | 잘못된 데드리프트의 시작자세에 관하여 [5] | 삼대오백 | 2014.04.03 |
6881 | 바의 위치, 하이바인가 로우바인가? [2] | 삼대오백 | 2014.04.04 |
6880 | '잘못된 스쿼트 자세'로 인한 무릎통증, 허리통증의 유발에 관하여 [26] | 삼대오백 | 2014.04.04 |
6879 | 운동 후 어깨 통증이나 결림에 좋은 간단한 셀프 마사지(영상) [4] | 삼대오백 | 2014.04.06 |
6878 | 운동 전에 설탕을 먹으라고? [9] | 딥풀업스콰트 | 2014.04.07 |
6877 | 내 단단한 배, 돌덩이 허벅지가 근육이 아닐 수 있는 이유 [3] | 딥풀업스콰트 | 2014.04.09 |