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 |
---|---|---|---|
6956 | 황철순 선수 궁금증 [9] | 이지이 | 2017.07.17 |
6955 | 글지울게요 [10] | 캠인더빌딩 | 2017.07.16 |
6954 | Titan t1-x [10] | 낮잠 | 2017.07.16 |
6953 | 활철순씨피티 [8] | 골격근량40이나의목표 | 2017.07.15 |
6952 | 연어 폭식해버렸습니다 ㅜㅠ [7] | 고오오오중량 | 2017.07.15 |
6951 | 몬짐카딜로 벨트 커져버림..ㅠ [6] | kyousick | 2017.07.15 |
6950 | 보충제 빈통 버리기아깝네요 [12] | 송하나 | 2017.07.15 |
6949 | 주문....오류ㅠ [4] | 내랑하까 | 2017.07.14 |
6948 | 배달... [6] | 흑흑흑77 | 2017.07.14 |
6947 | 일주일에 몇번 운동하시나요?? [26] | 트렌볼란아세테이트 | 2017.07.14 |
6946 | 내일 하체하는날인대... [6] | 내랑하까 | 2017.07.13 |
6945 | 집 앞 생선구이집 클라스 [17] | 9년째운동중 | 2017.07.13 |
6944 | 모든 운동을 통틀어서 [21] | 13% | 2017.07.13 |
6943 | 몬스터밀크 밀봉상태(구멍) - 문의결과입니다. [5] | 누구냐 | 2017.07.13 |
6942 | 머슬테크 이 회사는 [8] | 트렌볼란아세테이트 | 2017.07.13 |
6941 | 영상 용량땜에 올리지를 못하네요 ㅠ [2] | 다꾸앙 | 2017.07.13 |
6940 | 으아..운동말아먹엇다 [7] | 한결한별 | 2017.07.12 |
6939 | 흠... [4] | 내랑하까 | 2017.07.12 |
6938 | 초복에 치킨... [24] | 귀요미식판 | 2017.07.12 |
6937 | 최근에 운동하면 암모니아 냄새가 심하네요 [14] | 라이언테리짱 | 2017.07.12 |