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 2 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 45’’ SkiErg
- 8 Indian Push Ups
- 10 US Kettlebell Swings
- 12 Straight Body Crunches
=> kettlebell = light weight like 12/8kg
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 80% 3RM
THEN E2MOM 12’ (6 rounds) :
- 2 Bench Presses (90% 3RM)
=> rest in the remaining time of the 2’
20'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 6/8 Dual Dumbbell High Pull to Strict Press
M2 : 10/12 Sit Ups
M3 : 6/arm Kettlebell Rot. Clean to Rot. Press
M4 : 10/12 Russian Twists
=> russian twists = with kettlebell
20'
5. Workout
Mors
For Time / 3 rounds :
- 9cal SkiErg
- 15 Hand Release Push Ups
- 21 Alt. Dumbbell Hang Clean & Jerks
=> dumbbell = 30/20kg
=> timecap 12’
12'
