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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58 | 시민과 정부의 풍자.. [4] | 알면서왜그래요 | 2014.11.12 |
57 |
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슈퍼맨 | 2014.11.10 |
56 |
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접니다저요 | 2014.11.08 |
55 |
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접니다저요 | 2014.11.07 |
54 |
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범스터 | 2014.11.05 |
53 |
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범스터 | 2014.11.05 |
52 |
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슈퍼맨 | 2014.11.05 |
51 | 야야~~야~~ [4] | 알면서왜그래요 | 2014.11.01 |
50 |
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범스터 | 2014.10.30 |
49 |
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범스터 | 2014.10.28 |
48 |
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범스터 | 2014.10.26 |
47 |
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주한아부지 | 2014.10.26 |
46 |
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접니다저요 | 2014.10.25 |
45 |
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범스터 | 2014.10.23 |
44 |
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범스터 | 2014.10.18 |
43 |
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꽉좀조여정 | 2014.10.18 |
42 |
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슈퍼맨 | 2014.10.13 |
41 | 현실 남매의 전화통화 [4] | 접니다저요 | 2014.09.28 |
40 |
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윤랑 | 2014.09.25 |
39 |
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주한아부지 | 2014.09.01 |