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
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158 | 셔츠 소매 걷는 법. [1] | 슈퍼맨 | 2015.11.04 |
157 | 혜리 | 카운타크 | 2015.11.03 |
156 | 즐거운 의자 뺏기 [1] | 젊은농부 | 2015.10.29 |
155 | 커피의 진화`~ [1] | 슈퍼맨 | 2015.10.28 |
154 | 클로이1 | sss1004 | 2015.10.27 |
153 | 이케다 | sss1004 | 2015.10.27 |
152 | 트랜스포머인줄ㅋㅋㅋㅋ [2] | 한울 | 2015.10.26 |
151 | 시노자키1 | sss1004 | 2015.10.19 |
150 | 할인 따윈 없다 | sss1004 | 2015.10.19 |
149 | 설거지 할때 특징 [1] | 젊은농부 | 2015.10.19 |
148 | 투아이즈 | sss1004 | 2015.10.17 |
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146 | 울지마 | sss1004 | 2015.10.15 |
145 | Alicia Marie-복근운동 | sss1004 | 2015.10.13 |
144 | 왕 꿈틀이 에서 간이 나왔다 | 젊은농부 | 2015.10.13 |
143 | 미스터 사탄 근황 | 슈퍼맨 | 2015.10.12 |
142 | 우리나라 자살자 [2] | 한울 | 2015.10.07 |
141 | 일본 배구 선수 | sss1004 | 2015.10.06 |
140 | 요즘 스토커 [1] | 슈퍼맨 | 2015.10.05 |
139 | 패션쇼 | sss1004 | 2015.10.05 |