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 |
---|---|---|---|
6876 | 시점의 차이 | 범스터 | 2014.09.24 |
6875 | 고양이 가족 | sss1004 | 2014.11.19 |
6874 | 새로나온 언더아머 크로스백 [4] | 군장 | 2016.01.27 |
6873 | 딜리셔스 프로틴과 몬밀 교환하실분 [6] | riderback | 2015.12.16 |
6872 | 아이들과 잘 노는 동물들 [1] | sss1004 | 2014.11.18 |
6871 | 고양이자가용 | sss1004 | 2015.03.04 |
6870 | 꼬꼬빌 머슬업 세일정보 | fox1 | 2015.07.15 |
6869 | 아.. 진짜 너무 기대를 했던걸까요 ㅠㅠ.. [4] | 근성근성 | 2015.05.01 |
6868 | 가정 교육 [1] | sss1004 | 2015.01.06 |
6867 | 몸짱으로 사진 찍히는 법 [1] | 꽉좀조여정 | 2014.11.06 |
6866 | 혹시 주말에 경산쪽에 부페가신분 몬짐분 계신지요 ,, [6] | 올해는목표3개 | 2015.08.18 |
6865 | 잠자는 고양이 | sss1004 | 2014.11.25 |
6864 | 고양이의 난폭함 [1] | sss1004 | 2014.12.01 |
6863 | '심슨'에 담긴 인생에 관한 명대사 [4] | 슈퍼맨 | 2014.11.18 |
6862 | 월요일이네요 ㅎ^^ 다들 출근합시다+_+!! [8] | 알면서왜그래요 | 2015.05.04 |
6861 | 옵티멈 프리워크 드셔보신분 질문이요 [3] | 위너스 | 2015.09.01 |
6860 | 선수들 운동루틴 있는 글 어디서 보나요?? [1] | 로니콜먼처럼 | 2015.12.23 |
6859 | 이쁜 냥이들 영상 [1] | sss1004 | 2014.12.01 |
6858 | 지금 디스터너 먹고 있는데 | 구조대 | 2015.02.11 |
6857 | 생일이 지나기 1분전... [8] | 알면서왜그래요 | 2015.04.08 |