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 |
---|---|---|---|
158 | 도마뱀 vs 냥이 | 젊은농부 | 2016.07.26 |
157 | 현혹되지마라 [1] | 한울 | 2016.07.20 |
156 | 효성 [1] | 젊은농부 | 2016.07.16 |
155 | 대학생들 술자리 후기 [2] | 한울 | 2016.07.14 |
154 | 흑간지 [2] | 젊은농부 | 2016.07.12 |
153 | 이성경 [1] | 젊은농부 | 2016.07.03 |
152 | 여자들의 문제 해결법 | KWandKai | 2016.06.26 |
151 | 남친 서른번쨰 생일에 계란한판 선물한 여자친구 | 젊은농부 | 2016.06.26 |
150 | 소중한 국민의 세금 [1] | KWandKai | 2016.06.22 |
149 | 소유 | 젊은농부 | 2016.06.22 |
148 | 박은지 | 젊은농부 | 2016.06.19 |
147 | 카이그린 몬스터짐페스티벌에서 포징 [2] | KWandKai | 2016.06.16 |
146 | 바디 페인팅으로 표현한 늑대 | 젊은농부 | 2016.06.14 |
145 | 캐나다 지역홍보 | 젊은농부 | 2016.06.03 |
144 | 사나 | 젊은농부 | 2016.06.01 |
143 | 사진 찍는거냥 [1] | 젊은농부 | 2016.05.28 |
142 | 암컷늑대가 수컷밑에 숨는이유 [3] | 한울 | 2016.05.27 |
141 | 슬기 | 젊은농부 | 2016.05.27 |
140 | 특이점이 온판결 [2] | 슈퍼맨 | 2016.05.25 |
139 | 모모 | 젊은농부 | 2016.05.21 |