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 |
---|---|---|---|
87978 | 아차..방송금지.. [2] | 젊은농부 | 2016.03.29 |
87977 | 써니 | 젊은농부 | 2016.04.03 |
87976 | 작은 마을을 한 손에 쥐었던 꼬마아이 [3] | 슈퍼맨 | 2016.04.06 |
87975 | 에X츤이 AV찍었겠냐 닮은사람이겠지 [4] | 슈퍼맨 | 2016.04.08 |
87974 | 나 사과 한 조각만 줘라 [1] | 슈퍼맨 | 2016.04.19 |
87973 | 능력치 몰빵 케.릭 [3] | 슈퍼맨 | 2016.04.28 |
87972 | Y대 성행위 이후 변하는 학교 | 젊은농부 | 2016.05.03 |
87971 | 직장인 되기 전/후 | KWandKai | 2016.05.20 |
87970 | 허언 대결 [2] | 슈퍼맨 | 2016.05.22 |
87969 | 길거리에서 태권도복입은 애들 특징 [3] | KWandKai | 2016.05.30 |
87968 | 케이 | 젊은농부 | 2016.06.01 |
87967 | 무한도전 레전드 작가 | 젊은농부 | 2016.06.09 |
87966 | 전 세계 5마리 밖에 남지않는 웃는 돌고래 ㅠㅠ | Effort | 2016.06.16 |
87965 | 3초후 이해되는 착시사진 (전 봐도모름..) | Effort | 2016.06.17 |
87964 | 모짜렐라 인더버스 | 한울 | 2016.06.17 |
87963 | 써니 [1] | 젊은농부 | 2016.06.29 |
87962 | 여러분!! 서든2가 오버워치를 앞질렀습니다!!!! [1] | 쇠질요원 | 2016.07.08 |
87961 | 호우감독 | 한울 | 2016.07.13 |
87960 | 답지않은 쪼잔함 [1] | 쇠질요원 | 2016.07.16 |
87959 | 구타유발차 [1] | 젊은농부 | 2016.07.20 |