10-week Muscle Mass #1
10 semaine(s) / 4 jour(s) par semaine
par Baby Groot
Objectifs de ce programme de 10 semaines :
- augmenter le poids maximum sur une répétition en back squat
- augmenter le poids maximum sur une répétition en bench press
- augmenter la force de tout le corps
Aperçu : Semaine 2 / Jour 3
1. Mobilité
- 15' GOWOD Mobility First
15'
2. Warm up
In a 10’ clock, 3 rounds :
- 45’’ Jumps
- 8 Kettlebell Kang Squats
- 8 Kettlebell Squat Cleans
- 8 Kettlebell Strict Presses
=> kettlebell = light weight like 12/8kg
10'
3. Skill
Back Squat
In a 8’ clock, 5 rounds as warm up :
- 5 Back Squats w/tempo 32X0
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> 5 sets of 5reps to go up to 70% 3RM
THEN E2MOM 12’ (6 rounds) :
- 5 Back Squats w/tempo 32X0 (80% 3RM)
=> tempo 3’’ descent / 2’’ bottom / explo. / 0’’ top
=> rest in the remaining time of the 2’
20'
4. Strength
Chest & Arms
EMOM 20’ :
M1 : 6/8 Dual Dumbbell Incline Bench Presses w/3’’ descent
M2 : 8/10 Zottman Curls
M3 : 10/15 Banded Chest Flys
M4 : 8/10 Kettlebell Triceps Push Ups
20'
5. Workout
El Diablo
EMOM 10’ :
- 3 Power Cleans
- 2 Front Squats
- 1 Push Jerk
=> barbell = 52/36kg
=> add 1rep push jerk every minute
=> dead by push jerks
10'
