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 sideGoblet Squats
5 sets of 15 reps at 50 percent bodyweight. Tempo: 2 sec down, 2 sec upDumbbell Farmers Walk
5 sets of 20 yards at 50 percent bodyweight each handBarbell Curls
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upDips
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 upBodyweight Cossack Squat
5 sets of 6 reps each side, rest 3-5 minutes per setBarbell Rows
4 sets of 15 reps at 50% bodyweight. Tempo: 2 sec down, 2 sec upUneven 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 recoveryBarbell Hip Thrusts
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upGlute-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 upChin-Ups
5 sets to failure. Rest: 3-5 minutes per setDynamic Instability Squats
4 sets of 15 reps at 50% max. Add 25 percent in swing weightMilitary Press
4 sets of 15 reps. Tempo: 1 sec up, 5 sec down. Rest: 30-60 seconds between sets; don't allow full recoveryDumbbell Press
5 sets of 20 reps at 50% max. Tempo: 1 sec up, 1 sec downDumbbell 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 | 풀오버는 가슴일까등일까?? 궁금증을 풀어주는 링크!! [16] | 민스타 | 2013.12.12 |
87977 | 알아두면 좋은팁(주동근과 길항근 ) [6] | 민스타 | 2013.12.12 |
87976 |
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민스타 | 2013.12.13 |
87975 |
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이두바끈 | 2013.12.17 |
87974 | 타우린 어디서 구매하시나요??? [6] | kkhkds | 2013.12.19 |
87973 |
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해성우 | 2013.12.21 |
87972 |
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해성우 | 2013.12.22 |
87971 |
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해성우 | 2013.12.24 |
87970 | beast whey 드셔보신분??? [11] | kkhkds | 2013.12.26 |
87969 | [Beast Nutrition] Beast mode 핑크 레모네이드 맛 | 소르히이 | 2014.01.02 |
87968 |
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민스타 | 2014.01.04 |
87967 | (옮김) □ 트레이닝 프로그램 작성요건 [6] | 쑤 | 2014.01.05 |
87966 | 준비운동과 정리운동을 꼭 해야되는 이유 [10] | 해성우 | 2014.01.05 |
87965 | [펌] '운동하면 알아야할 헬스 상식' 이라네요.. (스압..) [33] | 쑤 | 2014.01.08 |
87964 |
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딥풀업스콰트 | 2014.01.08 |
87963 |
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MINSTA | 2014.01.10 |
87962 |
2013년 빠른 체중을 확보하는 방법 : 벌크 업을 신속하게하기 위해 입증 된 방법 & PDF파일
[11]
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MINSTA | 2014.01.13 |
87961 | 턱걸이 개수 늘리기 [17] | 딥풀업스콰트 | 2014.01.17 |
87960 | 가슴운동노하우 공개?)페이스북 [2] | 라뷰 | 2014.01.20 |
87959 | 배송대행 | 멸츼킹 | 2014.01.20 |