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 5 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ Jump Rope
- 10 Kettlebell Good Mornings
- 10 Kettlebell Bent Over Rows
- 10 Kettlebell Strict Presses
=> kettlebell = 16/8kg
6'
3. Skill
Deadlift
In a 8’ clock, 4 rounds as warm up :
- 5 Deadlifts
=> 4 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Deadlifts (92% 3RM)
20'
4. Strength
Shoulders & Arms
EMOM 16’ :
M1 : 12 Alt. Dumbbell Strict Presses w/Iso Hold
M2 : 8 Zottman Curls
M3 : 6/arm Seated Kettlebell Cleans
M4 : 5/6 (Weighted) Bar Dips
16'
5. Workout
Trunks
E2MOM 8’ (4 rounds) :
- 9 Push Ups
- 12 Kettlebell Swings
- 30 Double Unders
=> kettlebell = 32/24kg
=> rest in the remaining time of the 2’
8'
