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 |
---|---|---|---|
58 | 예린 [1] | JUSTDOIT | 2017.07.24 |
57 | 여자친구 [1] | JUSTDOIT | 2017.07.24 |
56 | 조여정 [1] | JUSTDOIT | 2017.07.24 |
55 | 김효진 [1] | JUSTDOIT | 2017.07.24 |
54 | 밀크시슬하고 크레아틴 같이 복용중인데 문제될만한게 있을까요? | 몬스터Lee | 2017.07.25 |
53 | 헬스장에 진상이 한명 나타났네요 ㄷㄷ [8] | poiu3012 | 2017.07.25 |
52 | 김준희 [2] | ★JUSTFOCUS | 2017.07.25 |
51 | 오나미 [2] | ★JUSTFOCUS | 2017.07.25 |
50 | 고우리 [2] | ★JUSTFOCUS | 2017.07.25 |
49 | 아리 [2] | ★JUSTFOCUS | 2017.07.25 |
48 | 강자민 [2] | ★JUSTFOCUS | 2017.07.25 |
47 | 은하 [2] | ★JUSTFOCUS | 2017.07.25 |
46 | 오하영 [2] | ★JUSTFOCUS | 2017.07.25 |
45 | 사나 [2] | ★JUSTFOCUS | 2017.07.25 |
44 | 김주리 [2] | ★JUSTFOCUS | 2017.07.25 |
43 | 류소영 [2] | ★JUSTFOCUS | 2017.07.25 |
42 | 보라 [1] | JUSTDOIT | 2017.07.25 |
41 | 쯔위 [1] | JUSTDOIT | 2017.07.25 |
40 | 현아 [1] | JUSTDOIT | 2017.07.25 |
39 | 설리 [1] | JUSTDOIT | 2017.07.25 |