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 | 와이드그립 벤치프레스 [14] | WCH | 2013.10.05 |
88017 | 여러분의 ffmi 수치 [2] | fox1 | 2015.10.22 |
88016 | 운동 필수 용어 정리1~4(펌) [15] | 민스타 | 2013.10.04 |
88015 | 대중교통 민폐녀 [12] | 알면서왜그래요 | 2015.03.30 |
88014 | 2013년 빠른 체중을 확보하는 방법 : 벌크 업을 신속하게하기 위해 입증 된 방법 & PDF파일 [11] | MINSTA | 2014.01.13 |
88013 | 푸샵 다양하게 자극하라!! 사진첨부!! [16] | 민스타 | 2013.10.02 |
88012 | [펌]초보라서 운동을 얼만큼 해야 할지 모르신다면?? [3] | 글래머에디터 | 2013.09.03 |
88011 | 코스트코에 옵티멈!!! [15] | Pilsosophy | 2014.07.16 |
88010 | 여성의 체지방 % 변화 모습 [5] | 몬짐여신 | 2013.02.22 |
88009 | 브랜든의 벌크-업 식단 [14] | 민스타 | 2013.10.15 |
88008 | 가슴골에 빼빼로 끼운 거유사진 [10] | 알면서왜그래요 | 2014.11.12 |
88007 | 남자들의 精力 강화법 [11] | 삼대오백 | 2014.04.03 |
88006 | VINIQ구매 했습니다 ^^ | 알면서왜그래요 | 2015.05.07 |
88005 | 요가강사 김보미 [6] | 윤랑 | 2014.09.28 |
88004 | ★ 엉짱 홍혜린 아프리카tv 상륙!!!!! ★ [6] | 체리블라썸 | 2014.10.15 |
88003 | 사이토vs 트루매스 질문드립니다 [6] | icysweet | 2013.10.14 |
88002 | 복근헬게이트운동 ~ [2] | 라뷰 | 2014.01.23 |
88001 | 최근에 불가리안백 사서 운동하고 있는데 괜찮은 것 같네요 [1] | 2013.04.15 | |
88000 | 크레아틴성분을 유해식품으로 분류한 식약처 문건확인주소 [16] | 퍼펙트바디 | 2015.04.29 |
87999 | 웨이트랑 스트레칭 꼭 병행하세요 좀 충격임(펌) [10] | 뜨웨이 | 2013.11.15 |