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 | 주문 완료! [15] | Maddog | 2015.05.23 |
6875 | 이렇게만 입으면 훈남됨 [2] | 주한아부지 | 2015.05.13 |
6874 | 고양이 vs 로봇 | sss1004 | 2014.11.19 |
6873 | 러시아 고양이 | sss1004 | 2014.11.20 |
6872 | 한번읽어볼만합니다 ( 비관적현실주의) [4] | 슈퍼맨 | 2014.10.23 |
6871 | 이시각 아시아나 반응 | 헬스너구리 | 2014.12.10 |
6870 | 오늘 고삐가 풀렸나봅니다... [2] | 머슬쟁이 | 2015.07.25 |
6869 | 생수병이 신기한 강아지 [2] | sss1004 | 2015.02.17 |
6868 | 런닝머신 고양이 [1] | sss1004 | 2015.03.05 |
6867 | 헉 오늘도 추신수 홈런.. [5] | Maddog | 2015.05.14 |
6866 | 눈을 좋아 하는 고양이 | sss1004 | 2015.02.22 |
6865 | 오토바이 고수 | 헬스너구리 | 2014.12.07 |
6864 | ‘무한드림’ 윤후, 수지에 굴욕 “내 스타일 아냐” | 주한아부지 | 2014.09.02 |
6863 | 운동이 어려워? 재밌게 즐겁게 운동하는 법 | MINSTA | 2014.08.30 |
6862 | 유관순 열사, 최신예 잠수함으로 부활한다 | 주한아부지 | 2015.03.01 |
6861 | 사이토맥스 입고됐나봐요 [2] | Thor | 2016.01.14 |
6860 | 귀여운 냥이들 모습 [1] | sss1004 | 2014.11.28 |
6859 | 인천아시게임 개막! 결방하는 방송은? | 맥주삼천씨씨 | 2014.09.19 |
6858 | 잠자냥 [1] | sss1004 | 2014.11.29 |
6857 | 오늘 이사갑니다 ㅋㅋ [8] | 일단먹자 | 2015.10.04 |