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 |
---|---|---|---|
58 | 천본앵 [1] | 젊은농부 | 2015.08.01 |
57 | 써니 | sss1004 | 2015.07.24 |
56 | 조커의 절규 | sss1004 | 2015.07.24 |
55 | 추억의 만화영화 포스터 [1] | sss1004 | 2015.07.22 |
54 | 보아 어머님 근황 [3] | 젊은농부 | 2015.07.22 |
53 | 유재석과 박명수의 차이 [3] | 젊은농부 | 2015.07.22 |
52 | 귀요미 토끼 | 알면서왜그래요 | 2015.07.18 |
51 | 여친의 홈쇼핑 [4] | 한울 | 2015.07.13 |
50 | 위험한 상황 [1] | sss1004 | 2015.07.08 |
49 | 교황님의 일침. [2] | 슈퍼맨 | 2015.06.30 |
48 | 룸메의 술진상..;; [1] | 알면서왜그래요 | 2015.06.21 |
47 | 음란냥과 여집사 | 젊은농부 | 2015.06.15 |
46 | 사자한테 덤비는 인간 [2] | 슈퍼맨 | 2015.06.12 |
45 | 고양이 침대 | sss1004 | 2015.06.08 |
44 | JANAINA LOMEU -바디휘트니스 | sss1004 | 2015.05.30 |
43 | 고단한 아르바이트ㅜㅜ | 주한아부지 | 2015.05.30 |
42 | 며느리가 남자라니.. | Maddog | 2015.05.23 |
41 | 키가 커서 불편함 | sss1004 | 2015.05.22 |
40 | 유승옥 | 주한아부지 | 2015.05.17 |
39 | 옷 자랑하다 털림 [2] | 주한아부지 | 2015.05.16 |