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 | 카드로 결제하고 입금완료 떠있는데 [4] | ahrldhkdmlwjswod | 2016.05.02 |
6875 | 아침부터 항정살로 달렸습니다,,,.. [1] | 빈봉만쓴다 | 2015.04.06 |
6874 | 삼시세끼 벌이 너무 귀엽지 않나요?? +_+ [3] | 범스터 | 2015.03.11 |
6873 | 맛잇게 굽기 안심편 [3] | mmorpg | 2014.12.26 |
6872 | [슈퍼리치-해외] '부의 상징', 만수르 이름에 담긴 비밀은? [6] | 주한아부지 | 2014.08.05 |
6871 | (푸념)헛 짓....하고 있었네요 ㅜㅜ [2] | 영원한아마추어 | 2015.08.13 |
6870 | 어느 화장실 경고문 | 젊은농부 | 2016.06.15 |
6869 | 몬밀 성공했네요. 화이팅 | b0687 | 2015.12.10 |
6868 | 너무 이쁜 유라 | 주한아부지 | 2014.07.27 |
6867 | 절실하게 필요한 개인지도 [2] | 카운타크 | 2015.07.19 |
6866 | GNC megamen sport(개봉-144알), Women's Ultra Mega Active(미개봉-180알) 판매. | 만성임파선염 | 2016.04.27 |
6865 | 새로나오는 걸그룹 이름이 타우린... 이라네요 ㅎㅎ [1] | 아들이야너 | 2014.08.16 |
6864 | 모기... [1] | 고니이 | 2015.05.13 |
6863 | 지금 포인트 안쓰면 없어지나요? [2] | 박성훈3 | 2016.01.02 |
6862 | 여러분들은 훈련영상 어디서 보세요? [7] | 필스터츠 | 2015.09.13 |
6861 | 어제 SNL 에서 제일 웃겼던 코너. 면접전쟁.ㅋㅋㅋㅋㅋㅋㅋㅋㅋ [1] | 주한아부지 | 2014.10.05 |
6860 | 뻔한 바다는 싫어 '펀한' 동해로 가자 | 주한아부지 | 2014.08.08 |
6859 | 어제부터 나타난 몬짐 사이트 오류 [8] | #turn_up | 2015.08.06 |
6858 | 19세 오하영 수능도전기 [4] | 주한아부지 | 2014.11.14 |
6857 | 마른비만 운동 질문? | asd110 | 2016.09.02 |