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 5 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 45’’ Jump Rope
- 8 Kettlebell Kang Squats
- 8 Kettlebell Bent Over Rows
- 8 Push Ups
=> kettlebell = light weight like 12/8kg
8'
3. Skill
Back Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Back Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 3 Back Squats w/tempo 32X0 (92% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Back & Arms
EMOM 20’ :
M1 : 10/12 Gorilla Rows
M2 : 8/10 Kettlebell Horn Curl to Ext. Arm Eccentric
M3 : 10/15 Banded Pull Downs
M4 : 10/15 Banded Triceps Extensions
20'
5. Workout
Yeah Buddy
For Time :
- 160 Double Unders
- 80 Push Ups
- 40 Strict Pull Ups
=> split reps as wanted
=> timecap 12'
12'
