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| PDF Name | Printable Body Pump Workout Routine PDF |
| PDF Size | 2.3MB |
| PDF Category | Workout |
| PDF Pages | 2 |
| Last Update | 1 Day ago |
| Provided By | FREE PDF SPOT |
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Is it OK to do BODYPUMP every day?
While taking part in BODYPUMP or any exercise is good for your health, doing it every day might not be the best. Your body needs time to rest and fix itself after hard workouts. Exercising too much without enough rest can make you tired, perform worse, and even get hurt more easily. (Printable Body Pump Workout Routine)
BODYPUMP is about lifting weights and working many muscles. To let your muscles rest and get stronger, you should take a break of 1 to 2 days after tough strength workouts. If you do BODYPUMP daily, your muscles won’t have time to recover. This could slow down your progress and make injuries more likely.
A better plan is to have rest days and do other exercises too, like cardio workouts, stretches, or easy activities like walking or yoga. This helps your muscles recover. If you really want to do BODYPUMP often, try doing hard sessions and easier ones on different days. And always listen to your body. If you feel too sore, tired, or in pain, it’s important to stop and let yourself heal.
What is a good pump routine?
A good pump routine typically focuses on increasing muscle size, also known as hypertrophy, through a combination of moderate to high repetitions and intensity. Here’s a sample pump routine that you can consider. Keep in mind that it’s important to warm up before starting any workout and to use the proper form to avoid injury.
Day 1: Upper Body Pump
- Bench Press (Chest): 4 sets x 8-10 reps
- Bent-Over Rows (Back): 4 sets x 10-12 reps
- Overhead Press (Shoulders): 3 sets x 10 reps
- Dumbbell Bicep Curls: 3 sets x 12 reps
- Tricep Dips: 3 sets x 12 reps
Day 2: Lower Body Pump
- Squats (Barbell or Dumbbell): 4 sets x 8-10 reps
- Romanian Deadlifts: 4 sets x 10 reps
- Leg Press: 3 sets x 12 reps
- Lunges (Dumbbell): 3 sets x 10 reps each leg
- Calf Raises: 4 sets x 12 reps
Day 3: Rest or Active Recovery
Day 4: Full Body Pump
- Deadlifts: 4 sets x 8 reps
- Pull-Ups or Lat Pulldowns: 4 sets x 10 reps
- Incline Bench Press: 3 sets x 10 reps
- Seated Shoulder Press: 3 sets x 12 reps
- Hammer Curls: 3 sets x 12 reps
- Skull Crushers: 3 sets x 12 reps
Day 5: Rest or Active Recovery
Day 6: Pump Circuit
Perform each exercise back-to-back without rest. Rest for 1-2 minutes between circuits. Repeat the circuit 3-4 times.
- Push-Ups: 12 reps
- Bodyweight Squats: 15 reps
- Dumbbell Rows: 12 reps for each arm
- Lateral Raises: 15 reps
Day 7: Rest
What are the disadvantages of BODYPUMP?
While BODYPUMP can have its benefits, it’s important to think about the possible downsides too. Here are some drawbacks of BODYPUMP:
- Injury Risk: BODYPUMP involves lifting weights and repeating movements. If you don’t do it right, you could hurt your joints, muscles, or tendons. Newcomers might struggle with the right form.
- Too Much Exercise and Recovery Issues: Doing BODYPUMP or intense workouts often without enough rest can lead to overtraining. This can make you tired, lower your performance, weaken your immune system, and raise the chance of injuries.
- Not Personalized: BODYPUMP classes follow a set plan for a group. While this is motivating, it might not suit your personal fitness goals. Personal plans are important for safe and effective progress.
- Not Great for Big Strength Gains: BODYPUMP mostly helps your endurance and heart health. If you want big muscles and strength, you might need special strength training.
- Stuck in One Place: When your body gets used to the routine, you might stop seeing progress. Your body gets used to the exercises, so you might not get much stronger or bigger muscles.
- Uneven Muscles: BODYPUMP might not work all your muscles the same. Some muscles could get more work, causing imbalances.
- Less Flexibility and Mobility: BODYPUMP focuses on strength and heart, not so much on staying flexible or moving well. Ignoring these can make your movements smaller and raise injury risk.
- People Are Different: Everyone’s fitness, body, and health history are different. BODYPUMP might not fit everyone, which can make some uncomfortable or not challenged enough.
- Gets Boring: Doing the same routine gets boring over time. This can make it hard to stay motivated and keep going.
- No Plan to Get Better: BODYPUMP routines usually stay the same. They don’t help you increase weights or difficulty. Getting better needs a plan to do more over time.
To fix these issues, talk to a fitness pro. They can help make a plan that fits you. Adding other exercises to BODYPUMP can make your fitness routine better too. (Printable Body Pump Workout Routine)
Read More Like this: Madfit Workout Plan PDF 2023 Free Download
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