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 4
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 45’’ Jumps
- 6 Down Dog to Push Up
- 9 US Kettlebell Swings
- 12 Goblet Squats
=> kettlebell = light weight like 16/12kg
8'
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 : 6/leg Dual Kettlebell Front Rack Split Squats
M2 : 10/12 Straight Body Crunches
M3 : 8/10 Sandbag Box Squats
M4 : 30/40’’ Sandbag Bear Hug
=> sandbag = 70/45kg
20'
5. Workout
Carbs Burner
AMRAP 12’ :
- 2 Wall Walks
- 10 Box Jump Overs
- 20 Alt. Dumbbell Snatches
=> box = 24/20’
=> dumbbell = 22.5/15kg
12'
