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 | 일반인이 화보, 영화 같은 몸이 될 수 없는 이유.... [4] | 삼대오백 | 2014.04.10 |
6875 | 최고의 복근운동 L-Sit 강좌 [5] | 삼대오백 | 2014.04.13 |
6874 | 하체운동할 때 워밍업으로 하면 좋은 운동!! [5] | 운동퐈이어 | 2014.04.17 |
6873 |
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삼대오백 | 2014.04.26 |
6872 | 모든주제를 쓸 수 있는 자유게시판입니다. [3] | 글래머에디터 | 2014.04.28 |
6871 | 데드리프트의 수행능력 향상 방법(링크) [4] | 삼대오백 | 2014.04.29 |
6870 |
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삼대오백 | 2014.04.30 |
6869 | 바벨 로우의 중요성 [12] | 삼대오백 | 2014.05.09 |
6868 | 데드리프트 실시의 구체적인 노하우 (상) [10] | 삼대오백 | 2014.05.10 |
6867 | 데드리프트 실시의 구체적인 노하우 (하) [12] | 삼대오백 | 2014.05.10 |
6866 |
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삼대오백 | 2014.05.13 |
6865 | 고등어가 몸에 정말 좋은건 맞지만 [6] | 주한아부지 | 2014.07.04 |
6864 |
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주한아부지 | 2014.07.04 |
6863 | 오늘기분쨰지네요 [5] | MINSTA | 2014.07.04 |
6862 |
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2014.07.04 |
6861 |
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알렌 | 2014.07.04 |
6860 | 마블 원 샷 (Marvel One Shot) | 알렌 | 2014.07.04 |
6859 | 하정우 군대연기 레전드 [3] | 알렌 | 2014.07.04 |
6858 | 유상무 맨손 상어잡이 [9] | 알렌 | 2014.07.04 |
6857 | 입장권확인차 글남깁니다~ [1] | tagjin | 2014.07.04 |