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 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ Row
- 6 Down Dog to Push Up
- 9 Medball Cleans
- 12 Medball Strict Presses
=> medball = light weight like 9/6kg
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 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Bench Presses (92% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 10/12 Alt. Dumbbell Strict Presses w/Iso Hold
M2 : 10/12 Long Sit Ups
M3 : 8/10 Bradford Presses
M4 : 10/12 Kettlebell Figure 8 to Hold
20'
5. Workout
Rush Shots
AMRAP 10’ :
- 20 Wall Ball Shots
- 20/15cal Row
=> medball = 9/6kg
10'
