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 | 초롱 | sss1004 | 2015.06.01 |
157 | 서예지 | 주한아부지 | 2015.06.01 |
156 | 대출겔... | 알면서왜그래요 | 2015.06.01 |
155 | 이게머냥 | 카운타크 | 2015.06.01 |
154 | 레고 초코릿 [1] | sss1004 | 2015.05.31 |
153 | 니가가라 홍콩 [2] | 주한아부지 | 2015.05.26 |
152 | 흠 이것도 맞춤법이 틀린건가봐요 [2] | 슈퍼맨 | 2015.05.26 |
151 | 할머니와 엄마, 그리고 딸 [4] | 알면서왜그래요 | 2015.05.24 |
150 | 아만다 사이프리드 | Maddog | 2015.05.22 |
149 | 물냥이 진화 [3] | 슈퍼맨 | 2015.05.22 |
148 | 요즘 특수부대 수신호 甲 [3] | 슈퍼맨 | 2015.05.21 |
147 | 세경 | sss1004 | 2015.05.20 |
146 | 미즈호 | sss1004 | 2015.05.20 |
145 | 뇌에 대한 진실 ^^ [4] | 알면서왜그래요 | 2015.05.19 |
144 | 어금니 꽉깨물어라 최강 [3] | 슈퍼맨 | 2015.05.18 |
143 | 일본의 500년 전통 메밀국수장인 [4] | 슈퍼맨 | 2015.05.18 |
142 | 필살기로 위기를 넘기는백주부 [3] | 슈퍼맨 | 2015.05.18 |
141 | 성공을 버리고 세상의 가장 가난한곳으로 떠난 남자 | Maddog | 2015.05.16 |
140 | 46,500,000달러짜리 그림 [4] | 슈퍼맨 | 2015.05.16 |
139 | 김광규랑 밥먹는사진 [1] | 주한아부지 | 2015.05.15 |