3-Day Short Muscle-Pump Blasts Workout Plan
By Alex Meyers
 | Intermediate (2-3 years) |
 | 44 minutes/day | 3 days/week |
 | Gain Strength, Build Muscle, Bodybuilding |
 | Barbell, Flat Bench, Vertical Bench, 2 x Dumbbell, Decline Bench, Incline Bench, EZ Bar, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Squat Rack, 1 x Kettlebell, 45 Degree Leg Press Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest/Shoulders/Triceps
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Bench Press | 4 sets | 10-12 reps | 60s | |
| 2.Seated Barbell Military Press | 3 sets | 10-12 reps | 60s | |
| 3.Dumbbell Decline Bench Press | 3 sets | 10-12 reps | 60s | |
| 4.Arnold Press See Exercise Notes | 3 sets | 10-12 reps | 60s | |
| 5.EZ-Bar Skullcrusher See Exercise Notes | 3 sets | 10-12 reps | 60s | |
Day 2 - Back/Biceps
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Bent Over Barbell Row | 4 sets | 10-12 reps | 60s | |
| 2.Pull-up | 3 sets | 10-12 reps | 60s | |
| 3.Seated Alternating Dumbbell Biceps Curl | 3 sets | 10-12 reps | 60s | |
| 4.Seated Cable Row See Exercise Notes | 3 sets | 10-12 reps | 60s | |
| 5.Alternating Incline Dumbbell Biceps Curl See Exercise Notes | 3 sets | 10-12 reps | 60s | |
Day 3 - Core/Legs
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 4 sets | 10-12 reps | 60s | |
| 2.Kettlebell Swing | 3 sets | 10-12 reps | 60s | |
| 3.Kettlebell One-Legged Deadlift See Exercise Notes | 3 sets | 10-12 reps | 60s | |
| 4.Kettlebell Half Turkish Get-up | 3 sets | 10-12 reps | 60s | |
| 5.Kettlebell Russian Twist See Exercise Notes | 3 sets | 10-12 reps | 60s | |
| 6.Sled 45 Degree Calf Press See Exercise Notes | 3 sets | 10-12 reps | 60s | |
Date Created: 2/26/2021, UTC
Last Updated: 11/1/2021, UTC
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