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 |
---|---|---|---|
198 | 포켓몬 현실 [1] | sss1004 | 2015.09.19 |
197 | 초저가 케이스 [1] | 슈퍼맨 | 2015.09.18 |
196 | 누가 제일 쎌까요? [1] | 알면서왜그래요 | 2015.09.16 |
195 | 야 말로 하자 | sss1004 | 2015.09.14 |
194 | 세계 양궁 귀요미 캐릭터 유행 | 젊은농부 | 2015.09.07 |
193 | 논란 [2] | 한울 | 2015.08.24 |
192 | 스윙스와 GD [3] | 카운타크 | 2015.08.21 |
191 | 흔한 미군의 폭발물처리반 [1] | 슈퍼맨 | 2015.08.18 |
190 | 역대급 카톡 고백 [1] | 젊은농부 | 2015.08.17 |
189 | 신개념 자전거 | 젊은농부 | 2015.08.14 |
188 | 인터넷에 사진 막 올리면 안돼는 이유 [2] | 슈퍼맨 | 2015.08.07 |
187 | 반도의 실시간 매드맥스 [1] | 슈퍼맨 | 2015.08.05 |
186 | 힐링타임 | sss1004 | 2015.08.04 |
185 | 낚시꾼들 환장하는 생선 [1] | 슈퍼맨 | 2015.08.03 |
184 | 동성결혼 아이들의 생각 | sss1004 | 2015.07.29 |
183 | 시위대 투척무기 | sss1004 | 2015.07.25 |
182 | 현돈이 인성 [2] | 한울 | 2015.07.18 |
181 | 여성부의 경고로 하의를 입은 푸우 [2] | 슈퍼맨 | 2015.07.16 |
180 | 식스틴 다현 | 카운타크 | 2015.07.15 |
179 | 꿍꼬또 [3] | 젊은농부 | 2015.07.04 |