Mind Muscle Connection 3 Day Workout

By Eric Weinbrenner

	Advanced (3+ years)
	63 minutes/day \| 3 days/week
	Build Muscle
	Bodyweight, Pull up bar, Trap Bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Kettlebell, Row Cable Machine, Triangle Lat/Low Row Attachment, EZ Bar Show More

Average Exertion

Average Cardio Intensity

This 3 day full body workout routine emphasizes your mind muscle connection and ability to produce tension within your muscle for muscle growth results. Each exercise in this workout is done with an emphasis on feeling as much tension in the muscle as possible by slowing down reps a bit and taking the focus off of how much weight you're lifting. These exercises are complimented by isometric body weight holds to bring even further focus on intramuscular tension and place less focus on how heavy you're lifting. Intermediates looking to work past plateaus with something new and more defined muscles should give this workout a try!

Description

Week 1 Overview

Day 1:

Monday - Full Body Workout A

Day 2:

Rest

Day 3:

Wednesday - Full Body Workout B

Day 4:

Rest

Day 5:

Friday - Full Body Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Full Body Workout A

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Static Handstand Hold	3-4 rounds	AMAPs	0s
1B.Chin Up Bar Hang	3-4 rounds	AMAPs	0s
1C.Single Leg Hip Bridge	3-4 rounds	AMAPs	60s
Circuit #2 - 2-3 rounds Rest 60s between rounds
2A.Trap-Bar Deadlift	2-3 rounds	4-6 reps	0s
2B.Single-Arm Standing Dumbbell Shoulder Press	2-3 rounds	4-6 reps	0s
2C.Lat Pulldown	2-3 rounds	4-6 reps	60s
Circuit #3 - 3-4 rounds Rest 60s between rounds
3A.Standing Dumbbell Biceps Curl	3-4 rounds	10-15 reps	0s
3B.Dumbbell Lying Triceps Extension	3-4 rounds	10-15 reps	60s

Day 3 - Wednesday - Full Body Workout B

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Static Handstand Hold	3-4 rounds	AMAPs	0s
1B.Chin Up Bar Hang	3-4 rounds	AMAPs	0s
1C.Single Leg Hip Bridge	3-4 rounds	AMAPs	60s
Circuit #2 - 3-4 rounds Rest 60s between rounds
2A.Goblet Squat	3-4 rounds	8-10 reps	0s
2B.Incline Dumbbell Press	3-4 rounds	8-10 reps	0s
2C.One-Arm Bent-Over Dumbbell Row	3-4 rounds	8-10 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Face Pull	2-3 rounds	10-15 reps	0s
3B.Suitcase Dumbbell Carry	2-3 rounds	30-45s	60s

Day 5 - Friday - Full Body Workout C

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 60s between rounds
1A.Static Handstand Hold	3-4 rounds	AMAPs	0s
1B.Chin Up Bar Hang	3-4 rounds	AMAPs	0s
1C.Single Leg Hip Bridge	3-4 rounds	AMAPs	60s
Circuit #2 - 3-4 rounds Rest 60s between rounds
2A.Kettlebell One-Legged Deadlift See Exercise Notes	3-4 rounds	10-12 reps	0s
2B.Seated Dumbbell Shoulder Press	3-4 rounds	10-12 reps	0s
2C.Seated Cable Row	3-4 rounds	10-12 reps	60s
Circuit #3 - 2-3 rounds Rest 60s between rounds
3A.Close Grip Push Up	2-3 rounds	10-15 reps	0s
3B.EZ-Bar Curl	2-3 rounds	10-15 reps	60s

Date Created: 4/28/2018, UTC

Last Updated: 6/4/2021, UTC

Similar Workouts

See More Similar Workouts

Similiar full body workouts

See More Similiar full body workouts

More workouts like this

Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan