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 2 / Day 3
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 6’ clock, 2 rounds :
- 30’’ Assault Bike
- 10 Good Mornings
- 10 Cossack Squats
=> empty barbell = 20/15kg
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) :
- 2 Deadlifts (90% 3RM)
20'
4. Strength
Shoulders & Arms
EMOM 12’ :
M1 : 8 Dual Kettlebell Strict Presses
M2 : 12 Kettlebell Hammer Grip Biceps Curls
M3 : 8 Dual Dumbbell Front to Lateral Fly
M4 : 12/arm Banded Triceps Extensions
12'
5. Workout
Sonic
AMRAP 12’ :
- 12/9cal Assault Bike
- 15 Wall Ball Shots
- 9 Toes to Bar Pull Up Complex
=> medball = 12/9kg
=> complex = 1 Toes to Bar + 1 Pull Up + 1 Toes to Bar + 1 Pull Up + ...
12'
