12-week Muscle Mass #5
12 week(s) / 3 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase one rep max strict press
- increase full body strength
Preview : Week 5 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 10 No Push Up Burpees
- 10 Indian Push Ups
- 30’’ Handstand Hold
- 10 Air Squats
10'
3. Skill
Bench Press
In a 6’ clock, 4 rounds as warm up :
- 5 Bench Presses w/tempo 30X0
=> tempo 3’’ descent / 0’’ bottom / explo. / 0’’ top
=> 4 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Bench Presses w/tempo 30X0 (92% 3RM)
=> tempo 3’’ descent / 0’’ bottom / explo. / 0’’ top
18'
4. Strength
Gym Strict & Core
For Quality :
- 10 to 1 Strict Chest to Bar Pull Ups
- 1 to 10 Dual Dumbbell Bench Presses
- 10 (GHD) Sit Ups
=> dumbbells = 2x 22.5/15kg
=> max time 15’
15'
5. Workout
Seven o’clock
AMRAP 7’ :
- 21 Pistol Squats
- 14 Handstand Push Ups
- 7 Chest to Bar Pull Ups
=> more fun = with weighted vest 9/6kg
7'
