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 | 사야카 | sss1004 | 2015.04.28 |
87957 | 시노자키 아이 | sss1004 | 2015.04.29 |
87956 | 따뜻하리? | sss1004 | 2015.04.30 |
87955 | 미쿡의 마이너리그 클라스. | 알면서왜그래요 | 2015.05.04 |
87954 | 1948년 우리나라의 교통경찰 [3] | 슈퍼맨 | 2015.05.04 |
87953 | 입체바닥 인테리어 [2] | sss1004 | 2015.05.05 |
87952 | 일본에서 치킨버거 사먹을떄.;; [1] | 알면서왜그래요 | 2015.05.08 |
87951 | 콜린스 | sss1004 | 2015.05.12 |
87950 | 그라비아 | sss1004 | 2015.05.13 |
87949 | 네일아트 | sss1004 | 2015.05.13 |
87948 | 흔한 만화 원작갑 [3] | 슈퍼맨 | 2015.05.13 |
87947 | 조혜련에게 화가 많이 난 네티즌 [3] | 주한아부지 | 2015.05.13 |
87946 | 유치원 다녀오겠습니다 [2] | Maddog | 2015.05.15 |
87945 | 혼혈 연예인 | Maddog | 2015.05.15 |
87944 | 요즘 소꿉놀이 장난감의 위엄 [4] | 슈퍼맨 | 2015.05.18 |
87943 | 힐링 | Maddog | 2015.05.18 |
87942 | 직업병이란.. [1] | 알면서왜그래요 | 2015.05.19 |
87941 | 회사 생활을 잘 하는법? [3] | 슈퍼맨 | 2015.05.20 |
87940 | AOA | sss1004 | 2015.05.20 |
87939 | 와우 하는 조카 이야기 | Maddog | 2015.05.21 |