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 |
---|---|---|---|
88018 |
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챈아 | 2016.09.27 |
88017 |
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한울 | 2016.09.28 |
88016 |
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챈아 | 2016.09.29 |
88015 |
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젊은농부 | 2016.10.03 |
88014 |
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젊은농부 | 2016.10.05 |
88013 | 오피녀의 은퇴 걱정 [3] | 젊은농부 | 2016.10.08 |
88012 |
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젊은농부 | 2016.10.12 |
88011 |
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쇠질요원 | 2016.10.17 |
88010 |
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한울 | 2016.10.20 |
88009 |
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쇠질요원 | 2016.11.15 |
88008 | 전쟁발발 | 젊은농부 | 2016.11.24 |
88007 |
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젊은농부 | 2016.11.26 |
88006 | 쯔위 & 사나 & 모모 | 젊은농부 | 2016.11.29 |
88005 |
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쇠질요원 | 2016.12.01 |
88004 |
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한울 | 2016.12.15 |
88003 |
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쇠질요원 | 2016.12.28 |
88002 | 현재 이웃나라 새해 맞이 상황 | 젊은농부 | 2017.01.01 |
88001 |
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젊은농부 | 2017.01.02 |
88000 |
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젊은농부 | 2017.01.03 |
87999 |
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챈아 | 2017.01.11 |