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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218 |
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김곰 | 2015.06.29 |
217 |
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214 | 국민보충제 신타6 [1] | 현 | 2012.12.12 |
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212 |
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211 | 옵티멈뉴트리션 옵티맨. [3] | superhotdog | 2012.12.12 |
210 |
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208 | 덤벨 하드트레이닝? [1] | 라뷰 | 2014.01.25 |
207 | 구매대행 배송비 결제할때 'AVS Mismatch' 이거 어떻게 해걸하나요 ㅠ [1] | dugjdeu | 2014.07.12 |
206 |
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205 | 2014 미스백 1~12번 참가자 움짤버전 [1] | 알렌 | 2014.08.22 |
204 | 몬스터밀크 [2] | 현 | 2012.12.12 |
203 | 우중충한 하루네요 ^^ 이 글을 보시면서 힘내세요~!! [9] | 알면서왜그래요 | 2014.07.08 |
202 |
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DOING | 2013.10.13 |
201 |
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말랑카우보우얌 | 2017.04.11 |
200 |
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글래머에디터 | 2014.07.31 |
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민스타 | 2013.11.09 |