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 |
---|---|---|---|
87958 | 김사랑 | 젊은농부 | 2017.02.15 |
87957 | 모모 | 젊은농부 | 2017.02.15 |
87956 | 하영 | 젊은농부 | 2017.02.19 |
87955 | 신민아 | 챈아 | 2017.02.20 |
87954 | 전효성 | 젊은농부 | 2017.02.24 |
87953 | 생방송 뉴스 개판만들기 | 챈아 | 2017.03.10 |
87952 | 조이 | #turn_up | 2017.03.15 |
87951 | 안소희 | 챈아 | 2017.03.17 |
87950 | 소유 | #turn_up | 2017.04.02 |
87949 | 임지연 [1] | 챈아 | 2017.04.07 |
87948 | 이태임 [1] | #turn_up | 2017.04.14 |
87947 | 설현 [1] | #turn_up | 2017.04.18 |
87946 | 소연 [1] | 챈아 | 2017.04.25 |
87945 | [피트니스스타]2017 FITNESSSTAR CHAMPIONSHIP NATIONAL LEAGUE_CLASSIC BODYBUILDING | #turn_up | 2017.04.27 |
87944 | 이유비 [1] | 챈아 | 2017.04.27 |
87943 | 아이유 [1] | JUSTFOCUS | 2017.05.03 |
87942 | 키썸 [1] | 챈아 | 2017.05.06 |
87941 | 류수정 [1] | JUSTFOCUS | 2017.05.08 |
87940 | 대한민국 최고의 아웃풋 | 쇠질요원 | 2017.05.10 |
87939 | 조여정 [1] | ★JUSTFOCUS | 2017.05.15 |