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 |
---|---|---|---|
88118 | 문의드립니다. | perfect183 | 2013.01.30 |
88117 | 남성의 체지방 % 변화 모습 [4] | 몬짐여신 | 2013.02.22 |
88116 | 여성의 체지방 % 변화 모습 [5] | 몬짐여신 | 2013.02.22 |
88115 | 쇼탄도 판매하시나요?? [2] | 황인재 | 2013.03.01 |
88114 | 발레오 벨트 후기 포인트 | MZ | 2013.03.06 |
88113 | 스포츠용품 게시판은 뭔가 | MZ | 2013.03.12 |
88112 | [매장]역삼동 나이키 임플로이 매장 [8] | MZ | 2013.03.14 |
88111 | 니스트랩 어떤게 좋을까요?? [2] | 종혁 | 2013.04.12 |
88110 | 최근에 불가리안백 사서 운동하고 있는데 괜찮은 것 같네요 [1] | 2013.04.15 | |
88109 | Elevation Training Mask 2.0에 대해 알고싶습니다 [1] | 2013.04.22 | |
88108 | 2ne1 아디다슼ㅋㅋㅋㅋㅋ [10] | MZ | 2013.04.24 |
88107 | 아디다스 테크핏 파워웹 !!!!!!! [7] | MZ | 2013.04.27 |
88106 | 트레이닝 짐백 질문요 [1] | 무럭무럭 | 2013.04.29 |
88105 | 혹시 이제품 써보신분 있나요? [6] | 종혁 | 2013.04.29 |
88104 | 나이키 팩토리 [3] | MZ | 2013.05.06 |
88103 | 아디다스 최대 50% 세일~ [3] | MZ | 2013.05.10 |
88102 | 런닝화 하나 사려고 하는데 어떤 브랜드가 좋을까요? [5] | 2013.05.15 | |
88101 | 농구 전설들... | MZ | 2013.05.23 |
88100 | 1984년 마이클조던 | MZ | 2013.05.26 |
88099 | 태닝 관련 질문있습니다 ㅠ 조언 부탁드려요 | 성공할양반 | 2013.05.27 |