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 | 치과 휴무 긴급 공지 [1] | 젊은농부 | 2016.07.15 |
87957 | 유정 [1] | 젊은농부 | 2016.07.19 |
87956 | 실전에서 풍차돌리기!! | 챈아 | 2016.07.20 |
87955 | 흔한 가정의 미래 | 쇠질요원 | 2016.07.20 |
87954 | 사자 따위 [1] | 쇠질요원 | 2016.07.21 |
87953 | 맘충 [1] | 젊은농부 | 2016.07.22 |
87952 | 수입과자가 몸에 안좋은 이유 [1] | 젊은농부 | 2016.07.26 |
87951 | 개모찌 [3] | 한울 | 2016.07.28 |
87950 | 예리 [1] | 젊은농부 | 2016.08.04 |
87949 | 넌 항상 제자리 | 한울 | 2016.08.17 |
87948 | 내 손에 흑염룡이 날뛰고 있다 [1] | 젊은농부 | 2016.08.19 |
87947 | 시원한 책ㅋㅋ | 챈아 | 2016.08.19 |
87946 | 중국집 요리사들을 위한 발명품ㅋㅋㅋㅋㅋ [1] | 챈아 | 2016.08.24 |
87945 | 사설토토근황 [1] | 한울 | 2016.08.25 |
87944 | 전성기 메시..ㄷㄷ [1] | 챈아 | 2016.09.02 |
87943 | 사나 | 젊은농부 | 2016.09.07 |
87942 | 동물원의 판다 [1] | 젊은농부 | 2016.09.12 |
87941 | 짜증나는날 [1] | 젊은농부 | 2016.09.17 |
87940 | 성공하기 전에 니가 먼저 불구되는거 아닐까? [1] | 챈아 | 2016.09.17 |
87939 | 하키경기중 로미오와 줄리엣 [1] | 챈아 | 2016.09.22 |