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 |
---|---|---|---|
87958 | 김지원 [2] | JUSTDOIT | 2017.07.18 |
87957 | 유주 [2] | JUSTDOIT | 2017.07.18 |
87956 | 아리 [2] | ★JUSTFOCUS | 2017.07.18 |
87955 | 나연 [2] | 아오오옭 | 2017.07.18 |
87954 | 세리 [2] | ★JUSTFOCUS | 2017.07.18 |
87953 | 채영 [2] | 아오오옭 | 2017.07.18 |
87952 | 채영 [2] | 아오오옭 | 2017.07.18 |
87951 | 다원 [2] | ★JUSTFOCUS | 2017.07.18 |
87950 | 모모나연 [2] | 아오오옭 | 2017.07.18 |
87949 | 강소라 [2] | ★JUSTFOCUS | 2017.07.18 |
87948 | 쯔위 [2] | 아오오옭 | 2017.07.18 |
87947 | 나연 [2] | 아오오옭 | 2017.07.18 |
87946 | 채영 [1] | 아오오옭 | 2017.07.18 |
87945 | 나나 [2] | ★JUSTFOCUS | 2017.07.18 |
87944 | 유투브 오한영 선수아시나요? [9] | hellsing79 | 2017.07.18 |
87943 | 채영 [2] | ★JUSTFOCUS | 2017.07.18 |
87942 | 슬기 [2] | ★JUSTFOCUS | 2017.07.18 |
87941 | 조이 [2] | ★JUSTFOCUS | 2017.07.18 |
87940 | 다현 쯔위 [2] | ★JUSTFOCUS | 2017.07.18 |
87939 | 수지 [2] | ★JUSTFOCUS | 2017.07.18 |