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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쑤 | 2014.04.08 |
87977 |
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윤랑 | 2014.04.04 |
87976 | 업유어메스 4통 샀습니다 [24] | 꿀꿀이벅지 | 2014.04.03 |
87975 | 4월에는 어떤 제품이 할인할까요? ㅎㅎ [9] | 딥풀업스콰트 | 2014.03.29 |
87974 | 펌-현대기아차 내수차별 클라스 [3] | 삼대오백 | 2014.03.22 |
87973 |
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딥풀업스콰트 | 2014.03.20 |
87972 |
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장코치 | 2014.03.20 |
87971 |
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ARISTOCRAT | 2014.03.18 |
87970 |
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삼대오백 | 2014.03.17 |
87969 | 몬짐 회원님들이 주의하셔야 할 합산과세 판단글 [2] | 글래머에디터 | 2014.03.14 |
87968 | 신용카드 실제 청구금액 계산하는 방법 [2] | 글래머에디터 | 2014.03.14 |
87967 |
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수야 | 2014.03.10 |
87966 |
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수야 | 2014.03.07 |
87965 | 여러분의 누적 몬짐 구매액은? ㅋㅋㅋ [26] | 소르히이 | 2014.03.05 |
87964 | 언더아머 쇼핑몰 가입/구매방법 [4] | 글래머에디터 | 2014.03.05 |
87963 |
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MZ민스타 | 2014.02.17 |
87962 |
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minsta | 2014.02.16 |
87961 |
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네모 | 2014.02.14 |
87960 | 전 운이 지지리도 없나 봅니다. 럭키팩 마저도 [10] | 건강지킴이 | 2014.02.11 |
87959 |
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에이핑크빠돌이_미리탱● | 2014.02.11 |