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 |
---|---|---|---|
158 | 채연 [2] | ★JUSTFOCUS | 2017.07.20 |
157 | 아리 [2] | ★JUSTFOCUS | 2017.07.20 |
156 | 채보미 [2] | ★JUSTFOCUS | 2017.07.20 |
155 | 오하영 [2] | ★JUSTFOCUS | 2017.07.20 |
154 | 민아 [2] | ★JUSTFOCUS | 2017.07.20 |
153 | 소진 [2] | ★JUSTFOCUS | 2017.07.20 |
152 | 설현 [2] | ★JUSTFOCUS | 2017.07.20 |
151 | 채수빈 [2] | JUSTDOIT | 2017.07.20 |
150 | 나르샤 [2] | JUSTDOIT | 2017.07.20 |
149 | 진지희 [2] | JUSTDOIT | 2017.07.20 |
148 | 김선아 [2] | JUSTDOIT | 2017.07.20 |
147 | 윤은혜 [2] | JUSTDOIT | 2017.07.20 |
146 | 한지민 [2] | JUSTDOIT | 2017.07.20 |
145 | 이세영 [2] | JUSTDOIT | 2017.07.20 |
144 | 고아라 [2] | JUSTDOIT | 2017.07.20 |
143 | 수지 [2] | JUSTDOIT | 2017.07.20 |
142 | 이민정 [2] | JUSTDOIT | 2017.07.20 |
141 | 관장님 훈수 거절법 [5] | 영건 | 2017.07.20 |
140 | 김희선 [2] | ★JUSTFOCUS | 2017.07.21 |
139 | 강민경 [2] | ★JUSTFOCUS | 2017.07.21 |