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 | 안녕하세요 적립금 문의 [3] | dlawlgns1 | 2015.01.12 |
6875 | 새로운 가족 | sss1004 | 2014.11.28 |
6874 | 사람이 좋은 고양이 [1] | sss1004 | 2014.11.19 |
6873 | 삶을 아름답게 하는 POP | 슈퍼맨 | 2014.10.28 |
6872 | 지금 디스터너 먹고 있는데 | 구조대 | 2015.02.11 |
6871 | 이시각 아시아나 반응 | 헬스너구리 | 2014.12.10 |
6870 | 누나가 하와이 놀러가서 사와준 보충제와 프로틴바 [6] | 범스터 | 2014.12.19 |
6869 | 라페라리 VS 부가티 베이론 과연 승자는?? | 주한아부지 | 2015.01.20 |
6868 | 초콜렛 성공 했네요 | 꽁트 | 2015.12.10 |
6867 | 한국에 살면서 의외로 못해서 쪽팔리는 것 [2] | 슈퍼맨 | 2014.10.23 |
6866 | 장난전화클라스 [2] | 슈퍼맨 | 2014.11.02 |
6865 | 내 보충제 배송ㅠㅠ [9] | 아가머슬 | 2015.07.24 |
6864 | 락카 이용 안할 때 팁이요 [4] | TTT | 2016.01.30 |
6863 | 지름신 강림했습니다 [18] | 공대학생 | 2015.06.18 |
6862 | 날씨 푸근하네요^^ [1] | ijustsee | 2015.01.04 |
6861 | 반도의 해고 사유 [4] | 슈퍼맨 | 2015.01.23 |
6860 | 생체리듬 망가졌네요;; [4] | ijustsee | 2015.03.04 |
6859 | 목숨건 장난질 [2] | 범스터 | 2014.12.06 |
6858 | 아기냥 돌보는 강아지 [1] | sss1004 | 2014.11.29 |
6857 | 오늘 인바디 쟀는데 [1] | 위형근 | 2016.03.31 |