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 3 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 45’’ SkiErg
- 10 Dual Dumbbell Strict Presses
- 10 Dual Dumbbell Front Squats
=> dumbbells = 2x 10/5kg
8'
3. Skill
Strict Press
In a 6’ clock, 4 rounds as warm up :
- 5 Strict Presses
=> 4 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Strict Presses (90% 3RM)
18'
4. Strength
Back & Legs
EMOM 16’ :
M1 : 6/arm Kettlebell Tripod Bent Over Rows
M2 : 6/leg Filly Split Squats
M3 : 10/15 Banded Pull Downs
M4 : 10m Barbell Front Rack Walking Lunges
=> filly split squat = 1 arm dumbbell in overhead, other arm kettlebell in front rack
=> walking lunges can be started from rack
16'
5. Workout
Montagne Russe
AMRAP 8’ :
- 1 SA Dumbbell Devil Press
- 3 SA Dumbbell Shoulder to Overhead
- 5 SA Dumbbell Thrusters
=> dumbbell = 22.5/15kg
=> switch arm every round
8'
