10-week Muscle Mass #1
10 week(s) / 4 day(s) per week
by Baby Groot
Targets of this 10-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase full body strength
Preview : Week 4 / Day 4
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ Jumps
- 10 Indian Push Ups
- 10 Plate Good Mornings
- 10 Plate Bent Over Rows
- 10 Plate Ground to Overhead
=> plate = light weight like 15/10kg
10'
3. Skill
Bench Press
In a 8’ clock, 5 rounds as warm up :
- 5 Bench Presses
=> 5 sets of 5reps to go up to 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Bench Presses (80% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Legs & Core
EMOM 20’ :
M1 : 5/6 Dual Dumbbell Suitcase Squat Jumps
M2 : 10/side Standing Dumbbell Lateral Crunches
M3 : 10/12m Dual Dumbbell Suitcase Walking Lunges
M4 : 8/10 Deficite Dual Kettlebell Sumo Deadlifts
20'
5. Workout
Boosted DT
E2MOM 10’ (5 rounds) :
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Shoulders to Overhead
=> men = 50/55/60/65/70kg
=> women = 30/35/40/45/50kg
10'
