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 | 인간 우산 | sss1004 | 2015.05.20 |
157 | 진짜 있었어 ㅋㅌㅋㅋ [6] | 한울 | 2015.05.18 |
156 | kt시구~ [1] | 주한아부지 | 2015.05.16 |
155 | 메롱냥 | sss1004 | 2015.05.15 |
154 | 알바짤린이유ㅋㅋㅋㅋ [2] | 주한아부지 | 2015.05.14 |
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152 | 네일아트 | sss1004 | 2015.05.13 |
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150 | 코끼리 아저씨는 코가 손이래 [3] | 슈퍼맨 | 2015.05.11 |
149 | 국가에 50억 기부한 할머니 [3] | 슈퍼맨 | 2015.05.10 |
148 | 블리자드의 흔한 기승전결 [4] | Maddog | 2015.05.08 |
147 | 머리의 중요성 [1] | 주한아부지 | 2015.05.08 |
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144 | 우리 사귈래? [3] | 슈퍼맨 | 2015.05.07 |
143 | 프로야구 해설 사전 [3] | sss1004 | 2015.05.07 |
142 | 입체바닥 인테리어 [2] | sss1004 | 2015.05.05 |
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139 | IFBB Pittsburgh Pro 2015 - 빅라미에 대한 최신정보 | 건강지킴이 | 2015.05.03 |