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 |
---|---|---|---|
6876 | 인스타에서 유명한 분께 P.T 배우는데 [31] | 남등이 | 2017.03.23 |
6875 |
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딥풀업스콰트 | 2014.03.20 |
6874 |
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아들이야너 | 2014.07.19 |
6873 | 신제품이 출시 되었습니다!! [13] | 알면서왜그래요 | 2014.09.12 |
6872 |
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알면서왜그래요 | 2015.10.13 |
6871 | 여러분..항문 위생이랑 식이섬유+물 많이 드세용.. [9] | 알면서왜그래요 | 2014.08.29 |
6870 | 꼭 읽어주세요 여러분 [6] | 흥가흥가 | 2015.07.04 |
6869 |
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민스타 | 2014.01.04 |
6868 |
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건강지킴이 | 2014.09.18 |
6867 |
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딥풀업스콰트 | 2014.08.15 |
6866 | 전설의 코기굽기 촵촵촵~!! [5] | 알면서왜그래요 | 2014.09.20 |
6865 | [MZ] 9월 스폰서쉽 달라진 모습 - 상위활동자 관련 [9] | #turn_up | 2014.09.01 |
6864 | 지식인 하시는 분들~ [29] | 수야 | 2017.06.28 |
6863 | 여러분이 좋아하는 음식 궁합은 뭔가요? [12] | 알면서왜그래요 | 2014.08.11 |
6862 |
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맥주삼천씨씨 | 2014.09.21 |
6861 |
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포카칩 | 2015.04.23 |
6860 |
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나이팅게이 | 2016.02.19 |
6859 |
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아들이야너 | 2014.08.22 |
6858 |
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아들이야너 | 2014.08.15 |
6857 |
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퍼펙트바디 | 2014.08.25 |