12-week Muscle Mass #1
12 week(s) / 2 day(s) per week
by Baby Groot
Targets of this 12-week program :
- increase one rep max back squat
- increase one rep max bench press
- increase full body strength
Preview : Week 3 / Day 1
1. Mobility
- 15' GOWOD Mobility First
15'
2. Warm up
EMOM 9’ :
M1 : 15/12cal Row
M2 : 5 Goblet Squats w/tempo 53X0
M3 : 10 Indian Push Ups
=> tempo 5’’ descent / 3’’ bottom / explo. / 0’’ top
9'
3. Skill
Back Squat
5 rounds as warm up :
- 5 Back Squats w/tempo 63X0
=> load crescendo to 80% 3RM
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
THEN 6 rounds :
- 3 Back Squats w/tempo 63X0 (90% 3RM)
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Chest & Arms
EMOM 16’ :
M1 : 12 Dual Dumbbell Incline Bench Presses
M2 : 10 Barbell Biceps Curls w/pause
M3 : 10 Kettlebell Pull Overs
M4 : 12 Barbell Triceps Extensions
=> instagram.com/p/CPRJN1WFo5y
16'
5. Workout
Dresspunk
AMRAP 5’ :
- 9 Toes to Rings
- 6 Hang Squat Cleans
=> barbell = 61/43kg
5'
