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 |
---|---|---|---|
56 | 웨이트랑 스트레칭 꼭 병행하세요 좀 충격임(펌) [10] | 뜨웨이 | 2013.11.15 |
55 | 좋은글 있어서 퍼왔어요 - 몸풀기 관련 [8] | 뜨웨이 | 2013.11.15 |
54 | 데드리프트 3가지 설명... [16] | gotjddn1 | 2013.11.13 |
53 | (트레이너 강) 복부태우는 운동법 웹툰 [4] | 민스타 | 2013.11.11 |
52 | back workouts!!!!!!!! [10] | 민스타 | 2013.11.10 |
51 | abs workout!! [7] | 민스타 | 2013.11.10 |
50 | 다들아시겠지만 죠웨이더 웨이트의 원칙 꼭한번 읽어보세요! 수정 [12] | 젖운동 | 2013.11.10 |
» | 강도와크기 동시에 두마리토끼잡는 운동법이라네요 ㅎㅎ [6] | 민스타 | 2013.11.09 |
48 | 케이블 크로스 오버와 펙 덱 플라이 설명 [9] | gotjddn1 | 2013.11.02 |
47 | 아놀드의 흉근<가슴>6원칙 [15] | gotjddn1 | 2013.11.02 |
46 | 웨이트 트레이닝 기초 지식 <퍼옴> [6] | gotjddn1 | 2013.10.30 |
45 | 10-30일 화 등 운동 스케쥴. [11] | gotjddn1 | 2013.10.30 |
44 | [펌] 근막이완과 스트레칭 [10] | 종혁 | 2013.10.30 |
43 | 자도 자도 피곤한 당신을 위한 '건강 수면법' [6] | 글래머에디터 | 2013.10.27 |
42 | 오늘 등 운동 했습니다. [5] | gotjddn1 | 2013.10.25 |
41 | 중량 올리는 운동법에 대한 고찰 (펌) [8] | 글래머에디터 | 2013.10.25 |
40 | [DOING]의 muscle 칼럼-"아이소메트릭 훈련" [9] | DOING | 2013.10.20 |
39 | [DOING]의 muscle 칼럼- "저항과 중량" 中-웨이트 머신 편 [8] | DOING | 2013.10.18 |
38 | [DOING]의 muscle 칼럼- "저항과 중량" 中-바벨과 덤벨 편* [12] | DOING | 2013.10.17 |
37 | [DOING]의 muscle 칼럼- "저항과 중량" 中-체중부하 편* [23] | DOING | 2013.10.16 |