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 |
---|---|---|---|
88018 | [태연]태연사진 | 주한아부지 | 2015.05.26 |
88017 | 미쓰에이 수지, 여름 화보 공개 | 주한아부지 | 2015.05.27 |
88016 | 어쌔신크리드 코스프레 [2] | 슈퍼맨 | 2015.05.30 |
88015 | 밥떼의 습격 [4] | Maddog | 2015.05.31 |
88014 | 고화질 셀카 | sss1004 | 2015.06.01 |
88013 | 캡틴아메리카 변화 [6] | 한울 | 2015.06.04 |
88012 | 러블리즈 | sss1004 | 2015.06.07 |
88011 | 2분간의 쑈.. [1] | 알면서왜그래요 | 2015.06.08 |
88010 | 덕밍아웃 [2] | 슈퍼맨 | 2015.06.09 |
88009 | 구혜선 인터뷰 | 카운타크 | 2015.06.13 |
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88005 | 페이퍼 아트 [2] | 슈퍼맨 | 2015.06.26 |
88004 | 치킨배달사건 [2] | 슈퍼맨 | 2015.06.30 |
88003 | 후훗... 야레야레... [2] | 슈퍼맨 | 2015.07.02 |
88002 | 고참들이 귀엽다는 신병. [1] | 알면서왜그래요 | 2015.07.06 |
88001 | 고양이를 재우는 방법. [2] | 슈퍼맨 | 2015.07.07 |
88000 | 갓제동의 일침 [1] | 한울 | 2015.07.09 |
87999 | 야광벽지라고 다 같은 야광벽지가 아님 [1] | 슈퍼맨 | 2015.07.10 |