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 |
---|---|---|---|
6956 |
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superhotdog | 2014.09.09 |
6955 | 제 2의 알통귀동이 사건이 일어날려나요...??? [22] | superhotdog | 2014.09.27 |
6954 |
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주한아부지 | 2014.09.20 |
6953 |
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김곰 | 2015.10.12 |
6952 |
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#turn_up | 2015.09.23 |
6951 |
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비앙키 | 2014.09.03 |
6950 |
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주한아부지 | 2014.07.15 |
6949 | [몬마공지] 면세한도 15만원에서 $150으로 상향 조정! [14] | #turn_up | 2015.12.01 |
6948 |
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김곰 | 2015.09.22 |
6947 |
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gamejoda | 2016.03.17 |
6946 |
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딥풀업스콰트 | 2014.07.12 |
6945 |
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딥풀업스콰트 | 2014.07.16 |
6944 |
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딥풀업스콰트 | 2014.01.08 |
6943 | 뱃지 획득했습니다. [6] | 오경모 | 2016.02.27 |
6942 | 44가지 베스트 맨몸운동 [2] | 몬스터길들이기 | 2014.01.31 |
6941 | (옮김) □ 트레이닝 프로그램 작성요건 [6] | 쑤 | 2014.01.05 |
6940 |
아들이 위기를 맞았습니다.
[9]
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오경모 | 2016.03.11 |
6939 |
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#turn_up | 2015.03.01 |
6938 |
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#turn_up | 2016.05.10 |
6937 |
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#turn_up | 2016.06.09 |