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
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58 | 제 2의 알통귀동이 사건이 일어날려나요...??? [22] | superhotdog | 2014.09.27 |
57 |
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몬짐레이디 | 2014.09.30 |
56 |
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#turn_up | 2015.07.28 |
55 |
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김곰 | 2015.09.22 |
54 |
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#turn_up | 2015.09.23 |
53 |
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#turn_up | 2015.10.05 |
52 |
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김곰 | 2015.10.12 |
51 | [몬마공지] 면세한도 15만원에서 $150으로 상향 조정! [14] | #turn_up | 2015.12.01 |
50 | 뱃지 획득했습니다. [6] | 오경모 | 2016.02.27 |
49 |
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gamejoda | 2016.03.17 |
48 |
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꿀꿀이벅지 | 2014.02.12 |
47 | 유니버셜 티셔츠 도착! [13] | ARISTOCRAT | 2014.02.21 |
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45 |
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ㄲㄲ | 2014.02.27 |
44 |
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장코치 | 2014.03.29 |
43 |
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딥풀업스콰트 | 2014.03.30 |
42 | 스폰서쉽 발송 관련! [12] | 몬짐레이디 | 2014.07.09 |
41 | 영상게시판이 따로 생성되었습니다~ [4] | 글래머에디터 | 2014.08.18 |
40 |
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#turn_up | 2014.09.05 |
39 | 흠 이제는 .. 샘플이 [8] | 조커 | 2016.02.18 |