안전하고 빠르게 중량을 올리는 초보자 운동 프로그램 [그레이스컬]

#Greyskull #Safety #Overload #BeginnersRoutine



Summary



3 workouts a week, 2 splits.



1st lift of workout = Upper Body

Bench Press or Overhead Press (Rotate every workout)



2nd lift of workout = Lower Body



Monday, Friday : Squat

Wednesday : Deadlift



Starting Weight

9RM (Weight you can lift for a max of 9 reps.



Sets/Reps

5 reps x 3 sets

Last/3rd set is an AMRAP set (to failure)



Rest Times

Same as powerlifting, 3-5 minutes recommended



Isolation/Supplementary exercises

Upper body isolation exercises after the main lift

Lower body isolation exercises after the main lift

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• #amrap
• #amrep