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 5 / 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 85% 3RM
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
THEN 6 rounds :
- 3 Back Squats w/tempo 63X0 (92% 3RM)
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
=> 2’ rest between set
20'
4. Strength
Chest & Arms
EMOM 8’ :
M1 : 6/arm Dumbbell 1 1/4 Floor Presses
M2 : 12/15 Dumbbell Hammer Curls
THEN EMOM 8’ :
M1 : 12 Dual Kettlebell Wide Push ups
M2 : 6/8 Bar Dips w/3’’ descent
16'
5. Workout
The Viper
EMOM 5’ :
- 6cal Assault Bike
- 12 Wall Ball Shots
=> medball = 12/9kg
5'
