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 sideGoblet Squats
5 sets of 15 reps at 50 percent bodyweight. Tempo: 2 sec down, 2 sec upDumbbell Farmers Walk
5 sets of 20 yards at 50 percent bodyweight each handBarbell Curls
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upDips
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 upBodyweight Cossack Squat
5 sets of 6 reps each side, rest 3-5 minutes per setBarbell Rows
4 sets of 15 reps at 50% bodyweight. Tempo: 2 sec down, 2 sec upUneven 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 recoveryBarbell Hip Thrusts
4 sets of 12 reps. Tempo: 6 sec down, 1 sec upGlute-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 upChin-Ups
5 sets to failure. Rest: 3-5 minutes per setDynamic Instability Squats
4 sets of 15 reps at 50% max. Add 25 percent in swing weightMilitary Press
4 sets of 15 reps. Tempo: 1 sec up, 5 sec down. Rest: 30-60 seconds between sets; don't allow full recoveryDumbbell Press
5 sets of 20 reps at 50% max. Tempo: 1 sec up, 1 sec downDumbbell 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 |
---|---|---|---|
88018 | 웨이트 트레이닝 기초 지식 <퍼옴> [6] | gotjddn1 | 2013.10.30 |
88017 |
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민스타 | 2013.10.04 |
88016 |
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Maddog | 2015.05.22 |
88015 | 근력 운동으로 팔뚝·다리살 빼고 민소매·핫팬츠도 자신있게 [1] | 글래머에디터 | 2013.08.08 |
88014 |
코스트코에 옵티멈!!!
[15]
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Pilsosophy | 2014.07.16 |
88013 | 스트랭스, 근비대, 지구력에 따른 반복횟수, 휴식시간 구성 [5] | 꽉좀조여정 | 2014.11.14 |
88012 |
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민스타 | 2013.10.15 |
88011 |
쇼핑몰 후기녀의 확실한 인증샷
[6]
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범스터 | 2015.02.01 |
88010 | [펌]<미군 스카우트 리더 코스> [10] | 민스타 | 2013.10.01 |
88009 | 가슴운동노하우 공개?)페이스북 [2] | 라뷰 | 2014.01.20 |
88008 | (옮김) □ 트레이닝 기술 (2) [2] | 쑤 | 2014.01.25 |
88007 | 여러분의 ffmi 수치 [2] | fox1 | 2015.10.22 |
88006 |
[펌] 소극적 구간도 운동의 절반이다.
[6]
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바스켓맨 | 2013.09.05 |
88005 | 예전에 잠깐 먹었던 닭가슴살 청솔식품 제품중에 [3] | ![]() |
2012.12.11 |
88004 | 대중교통 민폐녀 [12] | 알면서왜그래요 | 2015.03.30 |
88003 |
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젊은농부 | 2015.06.23 |
88002 | 가차없는 가슴분별법..-쓸데없이 고퀄리티. | 알면서왜그래요 | 2014.08.08 |
88001 | 중학교 축제 댄스부 공연 영상이라네요.. [40] | 김곰 | 2015.09.21 |
88000 | (옮김) □ 트레이닝 기술 [5] | 쑤 | 2014.01.21 |
87999 | 청솔 머슬업? [4] | 글래머에디터 | 2012.12.11 |