關於 best compound lift ，我們在網路上蒐集到這些相關的討論、資訊與評價

Yesterday's heavy compound lift session:
① Back Squats 155 lbs (3×5)
② Deadlifts 155 lbs (3×8)
③ Bench Press 90 lbs (3×8)
Full video on my Instagram:
https://www.instagram.com/p/BsR2bkFAIqe/

Interesting fact about Taiwan you probably didn't know, All Pass Candy.

Mulai senin (Jan, 7) adalah final exam week rata2 uni di taiwan. Disini ada budaya memberikan wish dr senior univ ke junior kita agar mereka pass di semua subjek saat mid or final exams week biasanya sembari memberi snack makanan (all pass candy 歐趴糖) apapun ke junior kita. Apakah di Indo juga ada budaya spt ini?
Kemarin aku squats, post ini sembari menyemangati junior2, "All Pass Squats wishes" for you guys 💯😂
.
Best of luck for the final exams!

Di post terpisah yg rencana nya nanti sore akan aku share, dr pengalaman ku tips bagaimana tetap konsisten latihan di gym dengan menggunakan variasi workouts setiap kali training tapi tidak melupakan gerakan2 compound utama. Dan dapat selalu menerapkan konsep Progressive Overload. tolong ditunggu ya.

昨天的鍛煉菜單：
① 深蹲 155 lbs 3×5
② 硬舉 155 lbs 3×8
③ 臥推 90 lbs 3×8

台灣朋友可能看不大懂我在上面描述的意義，那段是我解釋台灣的歐趴糖「Interesting fact about Taiwan you probably didn't know, All Pass Candy」
因此這篇文章採用 深蹲、硬舉、臥推三項來祝學弟妹們能夠歐趴!! 💯😂
.
今天下午會再次PO文，喜歡重訓與運動的但不知道如何維持訓練，會在那篇文章分享我的經驗如何安排訓練課表又能夠進行漸進性超負荷。

#fitness #deadlift #squat #benchpress #chest #glutes #legday #taiwan #indofitness #indonesia ＃深蹲 ＃硬舉 ＃臥推 ＃胸肌 ＃翹臀 ＃增肌減脂 ＃健身女孩

♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness career here: http://www.myusatrainer.com/joanna
♥ 8-Minute Fat Burning BED Workout, which can be done in the morning or evening. Only 5 exercises for an effective total body workout.
♥ Let's workout together! Be sure to LIKE. SHARE. SUBSCRIBE. FOLLOW. http://www.youtube.com/JoannaSohOfficial
♥ Joanna is a certified Women's Fitness Specialist with NASM and also a certified Personal Trainer & Nutrition Coach.

Hi my lovelies, I've designed this Fat Burning BED workout for you who are frequent traveller or even for those who prefers to exercise from the comfort of their own bedroom. They are compound exercises targeting all the major muscles in your body, which is the best way to burn fat, increase lean muscles and boost your metabolism. Do this workout on a daily basis if you need a quick one, or combine this with my other workout videos. Lots of Love xx

Duration: 8 minutes.
Estimated Calories Burned: 55 - 65Cals.
Structure: 5 exercises. 45 secs each. Do the exercises back to back without break. Repeat 2 circuits.
Rest Time: No more than 1 minute in between circuits.
Beginners: 30 secs workout, with 15 secs rest in between exercises.
Frequency: Can be done daily for a quick & effective total body workout.
Equipment: Just your body! (and bed)

Exercises:
1) Squat Stomp
2) Wide to Narrow Push-up
3) Elevated Lunge
4) Bicycle Crunches
5) Roll-up to Hop

Progress: Lift some weights, reduce the rest time between circuits. repeat 4 - 6 circuits.

All the best! xx


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Lots of Love xx

Please READ this box for more info. Best exercises to GAIN WEIGHT for skinny women. This workout plan is based on full body Compound Exercises. Compound exercises are those that involve more than one joint and muscle group. They are more efficient and effective for muscle growth.

Method:
10 exercises, 4 sets per exercises, 45 -- 60 seconds of rest in between sets.

Set 1 - Choose weight that will be manageable for 12 reps.
Set 2 - Increase the weight slightly to which you can only accomplish 10 reps.
Set 3 - Increase the weight even more to which you can only accomplish 8 reps.
Set 4 - For the final set, lift even heavier weight to reach failure at 6 reps.

Workout Schedule: Only 3 - 4 times weekly on alternate days.
*It is important to know that it is NOT in the gym you achieve growth, it is when you rest and recover. Hence, a full workout day should be followed by a rest day to assure full recovery and growth.

Workout Duration: No more than 60 minutes per session.

Progression: Perform these exercises for 4 - 6 weeks. As you progress, lift even heavier weights and increase to 5 or 6 sets per exercise.

Stick with it, stay focused and I trust you will start to see changes in your body. EAT A LOT, REST, WORKOUT and you will GROW. All the best! xx

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SUBSCRIBE to my channel for new fitness, nutritional & motivational videos: http://www.youtube.com/user/joannasohofficial

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Lots of Love xx

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