3 Day Isometric Muscle Growth Workout

By Myworkouts

	Advanced (3+ years)
	47 minutes/day \| 3 days/week
	Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

This 3 day workout takes advantage of isometric movements to maximize muscle growth. To incorporate this powerful muscle growth tool, this workout incorporates four types of rest-pause sets:

Transition Pause: Pause the rep at the point that the lift changes direction, like at the bottom of a squat
Iso-Lateral Pause: Pause the rep on one side while executing the rep on another. For example, while performing dumbbell bicep curls hold one side up while the other performs a rep, and alternate.
Eccentric Pause: Introduce pauses at several points in a movement. For example, during a bench press, pause halfway down, at the bottom of the rep, and halfway up
Concentric Pause: Pause the rep at some point during the eccentric portion. For example, during a deadlift, pause just before lowering the bar below your knees.

With these 3 types of isometric reps, this workout is perfect for intermediate lifters looking to add variation to their workout and facilitate muscle growth.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Rest

Day 3:

Wednesday - Workout B

Day 4:

Rest

Day 5:

Friday - Workout C

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Barbell Deadlift See Exercise Notes	5 rounds	3 reps	0s
1B.Pull-up See Exercise Notes	5 rounds	10 reps	60s
2.Lying T-Bar Row See Exercise Notes	5 sets	5 reps	60s
3.Seated Cable Row See Exercise Notes	3 sets	10 reps	60s
4.One Arm Standing Dumbbell Curl	3 sets	5 reps	60s
5.Plank	1 set	6 min	60s

Day 3 - Wednesday - Workout B

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press See Exercise Notes	6 sets	10 reps	60s
Circuit #2 - 5 rounds Rest 60s between rounds
2A.Single-Arm Standing Dumbbell Shoulder Press	5 rounds	5 reps	0s
2B.Dumbbell One Arm Lateral Raise	5 rounds	8 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Dumbbell Shrug See Exercise Notes	3 rounds	10 reps	0s
3B.Tricep Dips See Exercise Notes	3 rounds	AMAP reps	60s
4.Single Arm Dumbbell Kickback (on Bench) See Exercise Notes	3 sets	10 reps	60s
5.Push-up See Exercise Notes	3 sets	AMAP reps	60s
6.L-Sit Pull Up	3 sets	5-10s	60s

Day 5 - Friday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	5 reps	60s
2.Barbell Back Squat See Exercise Notes	3 sets	3 reps	60s
3.Dumbbell Bulgarian Split Squat See Exercise Notes	5 sets	5 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Goblet Squat See Exercise Notes	3 rounds	5 reps	0s
4B.Glute Bridge See Exercise Notes	3 rounds	5 reps	60s
5.Hyperextension See Exercise Notes	3 sets	10 reps	60s

Date Created: 5/6/2018, UTC

Last Updated: 10/28/2021, UTC

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