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 |
---|---|---|---|
158 | 나즈귤 | 주한아부지 | 2014.12.31 |
157 | 야 천천히 가 | 주한아부지 | 2014.12.29 |
156 | 야오밍과 제시카의 만남 [3] | 주한아부지 | 2014.12.26 |
155 | 비상탈출 [3] | 슈퍼맨 | 2014.12.24 |
154 | 더치페이해서 펑펑운 판녀 [5] | 슈퍼맨 | 2014.12.23 |
153 | 병주고 약주기 [1] | 헬스너구리 | 2014.12.23 |
152 | 2012년짜 전문 어그로꾼. [4] | 알면서왜그래요 | 2014.12.23 |
151 | 흠..틀린말은 아니지만.... [4] | 알면서왜그래요 | 2014.12.23 |
150 | 미국 초등학교 개학풍경 [2] | 접니다저요 | 2014.12.23 |
149 | 부산날씨의 위엄 [4] | 범스터 | 2014.12.22 |
148 | 요즘 뮌헨 [5] | 범스터 | 2014.12.20 |
147 | 나 쉬운여자 아니거등 [3] | 범스터 | 2014.12.20 |
146 | 미생물 촬영전 감독의 당부 [5] | 범스터 | 2014.12.19 |
145 | 식물인간 이등병 수사결과 [3] | 슈퍼맨 | 2014.12.18 |
144 | 경쟁사가 부러웠던 직원 [2] | 범스터 | 2014.12.17 |
143 | 우문 현답. | 알면서왜그래요 | 2014.12.15 |
142 | 클라라의 등장에 여자와 남자의 반응. [2] | 알면서왜그래요 | 2014.12.09 |
141 | 펜션 예약 취소 이유 [3] | 범스터 | 2014.12.06 |
140 | 킁킁킁...컥!!!0_0!! [1] | 알면서왜그래요 | 2014.12.05 |
139 | 역대급 수능 레전드 [4] | 슈퍼맨 | 2014.12.04 |