12-week Muscle Mass #5
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase one rep max strict press
- increase full body strength
Preview : Week 4 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 6’ (40’’ ON / 20’’ OFF) :
M1 : Row
M2 : Squat Jumps
M3 : Indian Push Ups
6'
3. Skill
Back Squat
5 rounds as warm up :
- 5 Back Squats w/various tempo
=> load crescendo to 80% 3RM
THEN 6 rounds :
- 2 Back Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Shoulders & Arms
EMOM 12’ :
M1 : 6 Dual Dumbbell Strict High Pull to Strict Press
M2 : 12 Kettlebell Hammer Grip Biceps Curls
M3 : 8/10 Plate Hip to Halo
M4 : 8/10 Tall Kneeling Kettlebell Triceps Extensions
12'
5. Workout
Usain Bolt
For Time / 6 rounds :
- 250/200m Row
- 50m Shuttle Run
=> timecap 12’
12'
