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 | 오늘 슈스케6 하네요 ㅋㅋㅋ [2] | 딥풀업스콰트 | 2014.08.22 |
6875 | 대단한 고양이 | sss1004 | 2014.11.19 |
6874 | 아나키인가 애나키인가.. 몬스터마트에 [4] | 멍뭉이 | 2015.06.14 |
6873 | [판매글 죄송합니다]마이 프리 (My pre) 팔아요 | sunday8back | 2017.01.21 |
6872 | 오늘 홍수아 [2] | 주한아부지 | 2014.08.13 |
6871 | MRI 판독지 해석좀 부탁드립니다 | 독고 | 2015.01.03 |
6870 | [차(茶) 이야기] 녹차, 숙취 해소의 묘약 | 주한아부지 | 2014.09.02 |
6869 | 금요일, 토요일, 일요일 | 범스터 | 2014.09.02 |
6868 | 겨울왕국 실사판 드라마 캐스팅 확정 [2] | 주한아부지 | 2014.07.05 |
6867 | 헤에...닭그네 정부의 무능함일까요....? | 알면서왜그래요 | 2014.11.20 |
6866 | 고양이발에 테이프 [1] | sss1004 | 2014.11.22 |
6865 | 최근에 체중이 계속 줄어드네요... [2] | 아이언구리 | 2015.04.10 |
6864 | 후 [2] | 득근매니아 | 2017.06.01 |
6863 | 오늘은 손 지압+물리치료실 방문 [1] | 운동퐈이어 | 2014.09.19 |
6862 | 가슴운동 초보입니다 | 꺄르히 | 2016.08.27 |
6861 | 질답 게시판에 올리다가 문득 든 생각이 운동하시는 분 참 많은듯 해요 ㅋㅋ [2] | 깨끗한나라 | 2017.04.24 |
6860 | 내용삭제합니다.. [5] | 구구콘맛있네 | 2017.05.11 |
6859 | 헬스장 소개하는 카테고리 없어졌나요? [2] | 후안김 | 2015.09.13 |
6858 | 변비가 너무짜증납니다... [4] | 빈봉만쓴다 | 2015.04.01 |
6857 | 운동화 200달러이면 관세안붙나요? [4] | lys | 2017.01.24 |