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 |
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87978 |
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JUSTDOIT | 2017.07.19 |
87977 |
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JUSTDOIT | 2017.07.19 |
87976 |
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JUSTDOIT | 2017.07.19 |
87975 |
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JUSTDOIT | 2017.07.19 |
87974 |
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JUSTDOIT | 2017.07.19 |
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JUSTDOIT | 2017.07.19 |
87972 |
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JUSTDOIT | 2017.07.19 |
87971 | 오트밀 맛나게 먹는법 드디어 찾았네요 ㅠㅠ [7] | 방배동반달곰 | 2017.07.19 |
87970 | 프로필사진 왜안바뀌죠! [6] | 귀요미식판 | 2017.07.19 |
87969 | 와 오늘 날씨 너무하네요 ㅋㅋㅋ [7] | 라이언테리짱 | 2017.07.19 |
87968 |
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99남 | 2017.07.19 |
87967 |
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다르 | 2017.07.19 |
87966 |
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JUSTDOIT | 2017.07.18 |
87965 |
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JUSTDOIT | 2017.07.18 |
87964 |
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JUSTDOIT | 2017.07.18 |
87963 |
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JUSTDOIT | 2017.07.18 |
87962 |
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JUSTDOIT | 2017.07.18 |
87961 |
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JUSTDOIT | 2017.07.18 |
87960 |
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JUSTDOIT | 2017.07.18 |
87959 |
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JUSTDOIT | 2017.07.18 |