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 1 / 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
In a 20’ clock :
- Find 3RM Back Squats w/tempo 63X0
=> tempo 6’’ descent / 3’’ bottom / explo. / 0’’ top
=> max 5/7 attempts
=> 2’ rest between set
20'
4. Strength
Chest & Arms
EMOM 8’ :
M1 : 8 Dual Dumbbell Floor Presses
M2 : 12 Alt. Dual Dumbbell Biceps Curls w/Iso Hold
THEN EMOM 8’ :
M1 : 8 Banded Push Ups
M2 : 12 Tall Kneeling Kettlebell Triceps Extensions
16'
5. Workout
The Nightraver
AMRAP 5’ :
- 12/9cal SkiErg
- 12 Alt. Dumbbell Hang Clean & Jerks
=> dumbbell = 30/20kg
5'
