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 |
---|---|---|---|
87978 |
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민스타 | 2013.11.24 |
87977 | [펌] DC 트레이닝 VS FST-7 [11] | 종혁 | 2013.10.07 |
87976 |
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superhotdog | 2014.09.09 |
87975 | 유투브 오한영 선수아시나요? [9] | hellsing79 | 2017.07.18 |
87974 | 새로운 포카리녀^^ [7] | 알면서왜그래요 | 2015.04.23 |
87973 | VINIQ구매 했습니다 ^^ | 알면서왜그래요 | 2015.05.07 |
87972 |
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몬짐레이디 | 2014.12.30 |
87971 |
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아들이야너 | 2014.07.19 |
87970 |
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KWandKai | 2016.05.02 |
87969 |
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로즈데이 | 2014.07.25 |
87968 |
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김치장군 | 2013.11.05 |
87967 |
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Maddog | 2015.03.27 |
87966 | 맥심 코리아의 패기!! 아오이츠카사인터뷰. [7] | 알면서왜그래요 | 2015.07.27 |
87965 |
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알렌 | 2014.07.10 |
87964 | 덤벨 하드트레이닝? [1] | 라뷰 | 2014.01.25 |
87963 | 장시간 컴퓨터사용하는분들위한 운동 [2] | 라뷰 | 2014.01.23 |
» |
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민스타 | 2013.11.09 |
87961 |
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DOING | 2013.10.13 |
87960 | 몬스터밀크 [2] | 현 | 2012.12.12 |
87959 | 브라질의 무허가 신톨 주입 빌더;; [8] | 알면서왜그래요 | 2015.01.12 |