Free personalized workout plan

3 Day Isometric Muscle Growth Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
40 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Pull up bar, T-Bar Row Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Bodyweight, 2 x Dumbbell, Dips (Parallel) Bar, Squat Rack, Back Hyperextension Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

Workout Overview


Monday - Workout A

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Circuit
Barbell Deadlift
5 sets, 3 reps, (rest 60s)
Pause on the way down
Time between exercises: 60s
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Pull-up
5 sets, 10 reps, (rest 60s)
Pause reps for the first 3 reps (5 seconds)
Time between exercises: 60s
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Lying T-Bar Row
5 sets, 5 reps, (rest 60s)
Pause rep final rep (5 seconds)
Time between exercises: 60s
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Seated Cable Row
3 sets, 10 reps, (rest 60s)
Pause reps (5 seconds)
Time between exercises: 60s
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No media available

3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Plank
1 set, 6 min, (rest 60s)
Time between exercises: 60s
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Wednesday - Workout B

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Dumbbell Bench Press
6 sets, 10 reps, (rest 60s)
*3 sets of 3 pause reps.
Time between exercises: 60s
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Circuit
Single-Arm Standing Dumbbell Shoulder Press
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell One Arm Lateral Raise
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Shrug
3 sets, 10 reps, (rest 60s)
Pause Reps corresponding with rep # (rep 1, 1 second, rep 2, 2 seconds, etc.)
Time between exercises: 60s
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Tricep Dips
3 sets, AMAP reps, (rest 60s)
Pause reps (5 seconds)
Time between exercises: 60s
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Single Arm Dumbbell Kickback (on Bench)
3 sets, 10 reps, (rest 60s)
Isolateral Pause Reps
Time between exercises: 60s
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Push-up
3 sets, AMAP reps, (rest 60s)
Eccentric Pause
Time between exercises: 60s
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L-Sit Pull Up
3 sets, 5-10s, (rest 60s)
Time between exercises: 60s
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Friday - Workout C

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Barbell Back Squat
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Barbell Back Squat
3 sets, 3 reps, (rest 60s)
Eccentric Pause
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat
5 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Time between exercises: 60s
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Circuit
Goblet Squat
3 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Time between exercises: 60s
Tempo: 1/5/1/0
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Butt Lift (Bridge)
3 sets, 5 reps, (rest 60s)
Pause reps (5 seconds)
Time between exercises: 60s
Tempo: 1/5/1/0
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Hyperextension
3 sets, 10 reps, (rest 60s)
Pause for 3 seconds at the top of each rep
Time between exercises: 60s
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Date Created: Tue Oct 19 2021 00:03:07 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:03:07 GMT+0000 (Coordinated Universal Time)

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