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 1 / Day 2
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 9 Down Dog to Push Up
- 9 Medball Deadlifts
- 9 Medball Cleans
- 9 V Ups
=> medball = light weight like 9/6kg
10'
3. Skill
Bench Press
In a 15’ clock :
- Find 3RM Bench Presses
=> max 6/7 attempts
=> 2’ rest between set
15'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 6/arm Seated Filly Presses
M2 : 30’’ Plank Hold
M3 : 10/12 Plate Hip to Halo
M4 : 30’’ Standing Dual Kettlebell Overhead Hold
20'
5. Workout
Red Bee
AMRAP 15’ :
- 20 Wall Ball Shots
- 20 Deadlifts
- 20 Box Jumps
- 20 Push Presses
- 20 Toes to Bar
- 1’ Rest
=> barbell = 52/36kg
=> box = 24/20’
=> medball = 9/6kg
15'
