자유

강도와크기 동시에 두마리토끼잡는 운동법이라네요 ㅎㅎ 6

SUPERSET

•  Front Squats
  5 sets of 3-5 reps at 75-85 % max. Tempo: 2 sec down, fast up

•  Lunge Back Rotations
  5 sets of 6 reps each side

SUPERSET

•  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

SUPERSET

•  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

 Printable Page   PDF Document

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

SUPERSET

•  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

SUPERSET

•  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

 Printable Page   PDF Document

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

SUPERSET

•  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

SUPERSET

•  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
  
  

자세한건

http://www.bodybuilding.com/fun/work-hard-work-smart-strength-and-size-in-3-workouts.html