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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88118 |
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gotjddn1 | 2013.11.19 |
88117 | 배고픈데 닭시켜먹을까? [4] | 카운타크 | 2016.03.29 |
88116 |
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알면서왜그래요 | 2014.09.25 |
88115 |
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JUSTDOIT | 2017.07.27 |
88114 |
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JUSTDOIT | 2017.07.26 |
88113 | 근성장과 자위의 연관성 [6] | 꽉좀조여정 | 2014.11.14 |
88112 |
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젊은농부 | 2015.07.17 |
88111 | 톰플라츠의 운동철학 [12] | 종혁 | 2013.05.30 |
88110 |
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JUSTDOIT | 2017.07.26 |
88109 |
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JUSTDOIT | 2017.07.27 |
88108 |
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JUSTDOIT | 2017.07.26 |
88107 |
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JUSTDOIT | 2017.07.26 |
88106 |
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JUSTDOIT | 2017.07.26 |
88105 |
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JUSTDOIT | 2017.07.26 |
88104 |
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글래머에디터 | 2013.09.13 |
88103 | http://www.monsterzym.us/몬짐usa는 국내최저가격 기획제품은 단연 1위죠!!!!!!!!!!!!!!!!ㅎㅎ [1] | 민스타 | 2013.11.05 |
88102 | 운동 후 어깨 통증이나 결림에 좋은 간단한 셀프 마사지(영상) [4] | 삼대오백 | 2014.04.06 |
88101 |
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오경모 | 2016.09.30 |
88100 |
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JUSTDOIT | 2017.07.26 |
88099 | 추성훈 선수 경기 보는데 등근육이 거의 빌더 수준 인것 같네여 ㅎ [9] | 아들이야너 | 2014.09.20 |