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 |
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한울 | 2015.07.06 |
57 |
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알면서왜그래요 | 2015.07.06 |
56 | 애미야 코카인 순도가 이상하구나... [2] | 알면서왜그래요 | 2015.07.05 |
55 |
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슈퍼맨 | 2015.07.03 |
54 | 은솔 | 젊은농부 | 2015.07.01 |
53 |
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슈퍼맨 | 2015.06.30 |
52 |
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sss1004 | 2015.06.24 |
51 |
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슈퍼맨 | 2015.06.23 |
50 |
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한울 | 2015.06.22 |
49 |
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sss1004 | 2015.06.21 |
48 |
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젊은농부 | 2015.06.11 |
47 |
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슈퍼맨 | 2015.06.10 |
46 |
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알면서왜그래요 | 2015.06.04 |
45 |
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sss1004 | 2015.05.25 |
44 |
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sss1004 | 2015.05.22 |
43 |
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sss1004 | 2015.05.20 |
42 |
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슈퍼맨 | 2015.05.18 |
41 |
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sss1004 | 2015.05.15 |
40 |
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sss1004 | 2015.05.14 |
39 |
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슈퍼맨 | 2015.05.12 |