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Mind Muscle Connection 3 Day Workout

Google Sheet Workout Export

By Eric Weinbrenner

Experience Advanced (3+ years)
Time 63 minutes/day | 3 days/week
Goals

Build Muscle

Equipment

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


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Average Exertion
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60%
Average Cardio Intensity
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30%

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! 

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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

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Circuit
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
1A. Static Handstand Hold
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
1B. Chin Up Bar Hang
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
1C. Single Leg Hip Bridge
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Trap-Bar Deadlift demonstrationPlay Trap-Bar Deadlift demonstration
2A. Trap-Bar Deadlift
2-3 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
2B. Single-Arm Standing Dumbbell Shoulder Press
2-3 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2C. Lat Pulldown
2-3 sets, 4-6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3A. Standing Dumbbell Biceps Curl
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lying Triceps Extension demonstrationPlay Dumbbell Lying Triceps Extension demonstration
3B. Dumbbell Lying Triceps Extension
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday - Full Body Workout B

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Circuit
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
1A. Static Handstand Hold
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
1B. Chin Up Bar Hang
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
1C. Single Leg Hip Bridge
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
2A. Goblet Squat
3-4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2B. Incline Dumbbell Press
3-4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
2C. One-Arm Bent-Over Dumbbell Row
3-4 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Face Pull demonstrationPlay Face Pull demonstration
3A. Face Pull
2-3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
3B. Suitcase Dumbbell Carry
2-3 sets, 30-45s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Full Body Workout C

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Circuit
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
1A. Static Handstand Hold
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Chin Up Bar Hang demonstrationPlay Chin Up Bar Hang demonstration
1B. Chin Up Bar Hang
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
1C. Single Leg Hip Bridge
3-4 sets, AMAPs, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell One-Legged Deadlift demonstrationPlay Kettlebell One-Legged Deadlift demonstration
2A. Kettlebell One-Legged Deadlift
3-4 sets, 10-12 reps, (rest 60s)
Per leg
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Pressâ–¶
2B. Seated Dumbbell Shoulder Press
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Rowâ–¶
2C. Seated Cable Row
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3A. Close Grip Push Up
2-3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3B. EZ-Bar Curl
2-3 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/28/2018, UTC


Last Updated: 6/4/2021, UTC

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