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 | 금연시작해볼려구요 [10] | MINSTA | 2014.09.11 |
157 | 신제품이 출시 되었습니다!! [13] | 알면서왜그래요 | 2014.09.12 |
156 | 소리없이 나왔다 사라진 하자할인상품 사이토게이너.. [11] | 알면서왜그래요 | 2014.09.17 |
155 | 스폰서쉽 도착했습니다. [19] | 건강지킴이 | 2014.09.18 |
154 | 열심히 활동했더니 메인에^^ [12] | 범스터 | 2014.09.19 |
153 | 전설의 코기굽기 촵촵촵~!! [5] | 알면서왜그래요 | 2014.09.20 |
152 | [SNL] 소유!!!! 두 얼굴의 여친 [6] | 맥주삼천씨씨 | 2014.09.21 |
151 | 비앙키님의 나눔 이벤트 성공!!! [17] | Pilsosophy | 2014.10.01 |
150 | mdm 신제품 입고됐네요 [10] | 범스터 | 2014.10.02 |
149 | 지금 하자제품 주문 가능하시네요 ^^ [19] | LazarHelmut- | 2014.10.04 |
148 | 한국의 홈짐 스케일..티코 부터 벤츠 까지.. [16] | IRON | 2014.10.11 |
147 | [몬짐] 14회 스폰서쉽 정리 - 10월 [32] | #turn_up | 2014.10.19 |
146 | ★ 몬스터짐 페북 그룹 이벤트~MP 어썰트, 맥스프로틴 2개씩! 당첨자 안내★ [14] | 글래머에디터 | 2014.10.20 |
145 | [몬짐] 한눈에 보는 2월 스폰서쉽 참여현황 [42] | @turn_up | 2015.02.24 |
144 | 바디 프로필 원본! 뾰롱! [25] | 포카칩 | 2015.04.23 |
143 | [정보] MDM보다 저렴한 몬스터마트 제품정리. [17] | 카운타크 | 2015.06.04 |
142 | [몬짐] 6월 스폰서쉽 참여현황 [35] | #turn_up | 2015.06.29 |
141 | 꼭 읽어주세요 여러분 [6] | 흥가흥가 | 2015.07.04 |
140 | [이벤트]큰건아닙니다만 나눔합니다- 마감시간지켜주세요 [57] | 올해는목표3개 | 2015.08.01 |
139 | 하자상품 구매 수령 완료 ^^ [9] | 알면서왜그래요 | 2015.10.13 |