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 | 이게 운동이구나.... [6] | 소나타두번째 | 2017.06.28 |
6875 | 안녕하세요 :) [14] | COOPER143 | 2017.06.28 |
6874 | 조남은, 김준호 선수 대회 소식 [5] | 쇠질요원 | 2017.06.27 |
6873 | 여자친구랑 헤어졌습니다. ㅠㅠ.. [34] | 라이언테리짱 | 2017.06.27 |
6872 | 이런.. | 내랑하까 | 2017.06.27 |
6871 | "기초대사량 높이면 살이 안 찔까?" [3] | 챔피언처럼승리하라 | 2017.06.27 |
6870 | 남녀평등에 가장 가까운게 프로보디빌딩이 아닐까싶네요. [10] | 전문가되고파 | 2017.06.27 |
6869 | [몬짐] superhotdog님 몬스터짐 인터뷰 - '진짜 핫도그가 좋았어요' [24] | ★JUSTFOCUS | 2017.06.27 |
6868 | 다욧하기 너무힘드네요 ㅜㅜ [2] | 셋톱 | 2017.06.27 |
6867 | 샤터 맛 [14] | KLOUD | 2017.06.26 |
6866 | 수건을 안가져왔네요 ㅠㅠ [6] | 귀요미식판 | 2017.06.26 |
6865 | 생체 복장 질문좀요... [4] | 자오지오 | 2017.06.26 |
6864 | 카이그린 프레데터 엄청 닮지 않았나요?? [5] | 전문가되고파 | 2017.06.26 |
6863 | 성풍 메가팩1+1 할인하네요! [2] | Ale10 | 2017.06.26 |
6862 | 히데타다 야마기시 소식. [9] | 쇠질요원 | 2017.06.26 |
6861 | 강경원 선수 Arctic Pro 소식 + 대회영상 [7] | 쇠질요원 | 2017.06.26 |
6860 | 혹 내일 강동 송파쪽에서 운동하실 분 계신가요? [3] | 곽군 | 2017.06.24 |
6859 | 공복 유산소, 근손실 크게 없지 않나요 [3] | 방배동반달곰 | 2017.06.24 |
6858 | 헌혈하는날.. [12] | 야릴리 | 2017.06.24 |
6857 | 어깨운동 [10] | Kat | 2017.06.24 |