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 |
---|---|---|---|
87958 | 민아 | 젊은농부 | 2015.09.05 |
87957 | 이 종족은 늘 핍박을 받습니다 [1] | 슈퍼맨 | 2015.09.14 |
87956 | 똑똑한개 | sss1004 | 2015.09.17 |
87955 | 메로나 | 한울 | 2015.09.17 |
87954 | 살신성인 개그 [1] | 젊은농부 | 2015.09.18 |
87953 | 현아 | 젊은농부 | 2015.09.18 |
87952 | 추석선물 [3] | 슈퍼맨 | 2015.09.22 |
87951 | 정창욱 인스타그램.jpg(feat- 유정양매니저) [2] | 슈퍼맨 | 2015.09.24 |
87950 | 치과 신경치료 [2] | 카운타크 | 2015.09.24 |
87949 | 바나나 장인 [1] | 젊은농부 | 2015.09.25 |
87948 | 거꾸로 가는 스파이더맨과 그의 숙모 [2] | 슈퍼맨 | 2015.09.25 |
87947 | 길 좀 물어 볼게요 [2] | sss1004 | 2015.09.28 |
87946 | 에미넴 [1] | sss1004 | 2015.09.30 |
87945 | 슈퍼카에 백밀러 없는 이유는? [3] | 알면서왜그래요 | 2015.09.30 |
87944 | 악마는 스베누를 입는다 | 젊은농부 | 2015.10.01 |
87943 | 유라의 명언 [2] | 젊은농부 | 2015.10.02 |
87942 | 언니들에게 감사를! [2] | 한울 | 2015.10.06 |
87941 | 21살에 K9 타고 다니면 금수저냐??? [3] | 슈퍼맨 | 2015.10.06 |
87940 | 택시비 먹튀남 [2] | 슈퍼맨 | 2015.10.06 |
87939 | 인질극 [1] | 젊은농부 | 2015.10.12 |