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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87958 |
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ARISTOCRAT | 2014.02.11 |
87957 |
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삼대오백 | 2014.02.11 |
87956 |
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꿀꿀이벅지 | 2014.02.11 |
87955 |
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superhotdog | 2014.02.11 |
87954 |
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아키나 | 2014.02.11 |
87953 |
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꿀꿀이벅지 | 2014.02.10 |
87952 |
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민스타 | 2014.01.04 |
87951 |
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★JUSTFOCUS | 2017.06.29 |
87950 |
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오경모 | 2017.01.06 |
87949 |
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#turn_up | 2016.06.13 |
87948 |
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#turn_up | 2016.06.11 |
87947 |
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#turn_up | 2016.06.01 |
87946 |
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#turn_up | 2016.05.26 |
87945 |
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#turn_up | 2016.04.26 |
87944 |
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#turn_up | 2016.04.17 |
87943 | 컴뱃파우더 셋트에 이어 묶음 할인 시작됐네요~ [18] | 퍼펙트바디 | 2016.04.14 |
87942 |
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#turn_up | 2016.04.01 |
87941 |
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#turn_up | 2016.03.31 |
87940 |
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#turn_up | 2016.03.29 |
87939 |
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#turn_up | 2016.03.17 |