10-week Muscle Mass #1
10 week(s) / 4 day(s) per week
by Baby Groot
Targets of this 10-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase full body strength
Preview : Week 4 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 8 Down Ups
- 8 Kettlebell Kang Squats
- 8 Kettlebell Squat Cleans
- 8 V Ups
=> kettlebell = light weight like 12/8kg
8'
3. Skill
Back Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Back Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Back Squats w/tempo 32X0 (80% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Chest & Arms
EMOM 20’ :
M1 : 10/12 Kettlebell Incline Bench Presses w/Iso Hold
M2 : 10/12 Alt. Dumbbell Biceps Curls w/Iso Hold
M3 : 10/15 Banded Low to High Chest Flys
M4 : 8/10 Parallette Triceps Push Ups
20'
5. Workout
Dancing Queen
AMRAP 12’ :
- 12 Hang Power Cleans
- 9 Toes to Rings
- 6 Burpees over Bar
=> barbell = 43/29kg
12'
