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 6 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 6’ (40’’ ON / 20’’ OFF) :
M1 : Cal Row
M2 : Banded Good Mornings
M3 : Down Dog to Push Up
6'
3. Skill
Deadlift
In a 8’ clock, 4 rounds as warm up :
- 5 Deadlifts
=> 4 sets of 5reps to go up to 85% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Deadlifts (94% 3RM)
20'
4. Strength
Shoulders & Arms
EMOM 16’ :
M1 : 6/arm Landmine Presses
M2 : 12 Dumbbell Hammer Grip Biceps Curls
M3 : 8 Dual Dumbbell Front to Lateral Fly
M4 : 12/arm Banded Triceps Extensions
16'
5. Workout
Pumpkin
EMOM 8’ (45’’ ON / 15’’ OFF) :
- 10/7cal Row
- Max Bench Presses (60%)
=> barbell = 60% 1RM Bench Press
=> go direct into Bench Presses after rowing
=> goal is max 30’’ Row / min 15’’ Bench Presses
8'
