6-12-25 Muscle Mass #2
12 semaine(s) / 3 jour(s) par semaine
par Papilloud Grégoire
Objectifs de ce programme de 12 semaines :
- augmenter le poids maximum sur 6 répétitions en back squat
- augmenter le poids maximum sur 6 répétitions en deadlift
- augmenter le poids maximum sur 6 répétitions en bench press
- augmenter la force de tout le corps
Aperçu : Semaine 4 / Jour 2
1. Mobilité
- 15' GOWOD Mobility First
15'
2. Warm up
In a 8’ clock, 3 rounds :
- 30’’ Erg
- 8 Inch Worm to Cobra Position
- 10 Plate Good Mornings
- 12 Plate Ground to Overhead
=> plate = light weight like 15/10kg
8'
3. Skill
Deadlift
E4MOM 20’ (5 rounds) :
- 6 Deadlifts
- 12 See Saw Gorilla Rows
- 25 Banded Pull Apparts
=> increase weight every 2/3 weeks
=> add 1 or 2 minute(s) extra rest between round if needed
20'
4. Strength
Shoulders & Core
EMOM 20’ :
M1 : 8/10 Dual Kettlebell Strict Presses w/3'' descent
M2 : 12/16 Plate Russian Twists
M3 : 10/12 Plate Hip to Halo
M4 : 30/40'' Ring Support L Sit Hold
=> reduce reps if necessary
=> increase weight every 2/3 weeks
20'
5. Workout
Beast Gohan
AMRAP 12' :
- 21/15cal BikeErg
- 15 US Kettlebell Swings
- 9 Line Facing Burpees
=> kettlebell = 32/24kg
=> more fun = with weighted vest 9/6kg
12'
