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 |
---|---|---|---|
88118 | 어...? 스페어 타이어가 조금 이상하다..? [6] | 알면서왜그래요 | 2014.12.19 |
88117 | 크리스마스 트리는 이렇게 만드는 거야 [5] | 슈퍼맨 | 2014.12.19 |
88116 | 레바툰 - 알바가 잘못했네. [2] | 슈퍼맨 | 2014.12.30 |
88115 | 새해가 되자마자 벌어진 마법 [5] | 범스터 | 2015.01.03 |
88114 | 어느게임의 공지사항 [2] | 범스터 | 2015.01.04 |
88113 | 만남의광장 [2] | 범스터 | 2015.01.07 |
88112 | 일본 밀덕들의 한국군 코스프레 [2] | 슈퍼맨 | 2015.01.17 |
88111 | 이 양반아 좌표를 잘못찍었어! [4] | 슈퍼맨 | 2015.01.18 |
88110 | 개같은 연기력 [2] | 범스터 | 2015.01.19 |
88109 | 초딩들의 명답 [3] | 접니다저요 | 2015.01.22 |
88108 | 다 덤벼~~~ [3] | 주한아부지 | 2015.01.25 |
88107 | 집에서할수있는 벤치프레스방법 [1] | 민스타. | 2015.01.29 |
88106 | 내가 안해써요..개가 했어요..;; [4] | 알면서왜그래요 | 2015.02.05 |
88105 | 심리테스트2 [4] | 슈퍼맨 | 2015.02.08 |
88104 | 열도의 식빵 클라스. | 알면서왜그래요 | 2015.02.12 |
88103 | 어린이집 식단 실태 [5] | 범스터 | 2015.02.14 |
88102 | 빌게이츠의 위엄 [5] | 슈퍼맨 | 2015.02.15 |
88101 | 은퇴..그후.. [2] | 알면서왜그래요 | 2015.02.23 |
88100 | 요즘 지하철에서 보이는 흔한 초딩커플 [4] | 슈퍼맨 | 2015.02.23 |
88099 | 길거리의 여신... [3] | 주한아부지 | 2015.03.12 |