12-week Muscle Mass #4
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max deadlift
- increase one rep max front squat
- increase one rep max strict press
- increase full body strength
Preview : Week 1 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 30’’ Assault Bike
- 10 Banded Strict Presses
- 10 Push Ups
- 10 Tuck Crunches
10'
3. Skill
Strict Press
In a 15’ clock :
- Find 3RM Strict Presses
=> max 7/8 attempts
=> 2’ rest between set
15'
4. Strength
Gym Strict & Core
For Quality :
- 10 to 1 Strict Pull Ups
- 1 to 10 Dual Dumbbell Bench Presses
- 5 Tuck Crunch to V Up Complex
=> dumbbells = 2x 22.5/15kg
=> complex = 1 crunch + 1 v up + 1 crunch + 1 v up...
=> max time 15’
15'
5. Workout
Hollo
AMRAP 10’ :
- 15/12cal Assault Bike
- 12 Overhead Squats
- 9 Toes to Bar
=> barbell = 43/29kg
10'
