Are you bored of your current weight training routine?
If you said ‘YES’ then this post will give you 3 cool ways to mix up your workouts….
#1 Change Up Your Training Split
There are so many possibilities when it comes to re-structuring your routine but here are a few suggestions:
A) FULL BODY WORKOUTS
This is where you train your entire body every single session.
HOW TO DO: Pick an exercise for each muscle group e.g. chest, back, shoulders, biceps, triceps, abs, thighs, hamstrings, calfs and perform 2 sets per exercise for 10-15 reps. Select compound exercises like squats, deadlifts, bench press and pull ups for maximum benefit.
With full body workout i’d recommend doing them no more than 4x per week. For more info on this style of training check out this post – WHY YOU NEED TO START DOING FULL BODY WORKOUTS TO MAXIMISE FAT LOSS
B) PUSH. PULL. LEGS
One day you do PUSH (chest, shoulders, triceps), the next day PULL (back and biceps) and the last day LEGS (thighs hamstrings and calfs).
HOW TO DO: Pick 2 different exercises per muscle group e.g. 2 for chest, 2 for shoulders, 2 for triceps. With the first exercise for each muscle group pick a heavy compound lift (3 sets x 6-10 reps) and for the second exercise pick an isolation movement (3 sets x 10-15 reps).
E.g. for PUSH DAY…
- Chest exercise 1 – Flat bench press x 3 sets of 6-10 reps
- Chest exercise 2 – Cable cross over x 3 sets of 10-15 reps
- Shoulder exercise 1 – Military shoulder press x 2 sets of 6-10
- Shoulder exercise 2 – Bent over rear DB raises x 2 sets of 10-15
- Tricep exercise 1 – Dips x 2 sets of 6-10
- Tricep exercise 2 – Overhead cable extensions x 2 sets of 10-15
Then apply the same concept for your other training days – PULL (back, biceps) and LEGS (thighs, hamstrings and calfs)
C) Upper Body. Lower Body
This is where one day you train your upper body and then the next day you train your lower body e.g.
- Monday: Upper Body (1)
- Tuesday: Lower Body (1)
- Wednesday: REST
- Thursday: Upper Body (2)
- Friday: Lower Body (2)
- Saturday: REST
- Sunday: REST
HOW TO DO: For your upper body sessions make-sure to include an exercise for the following muscle groups: chest, back, biceps, triceps, abs. For the lower body: thighs, hamstrings, calfs. Perform 3 sets per exercise. An example workout could look like this…
- Chest – Flat DB press – 3 sets x 10-15 reps
- Back – Wide grip pull up – 3 sets x 10-15 reps
- Shoulders – Side raises – 3 sets x 10-15 reps
- Biceps – Close grip pull up – 3 sets x 10-15 reps
- Triceps – DB skull crusher – 3 sets x 10-15 reps
- Abs – Plank – 3 sets x 60s
You would then follow the same type of format for your leg workout.
#2 Mix Up Your Rep Ranges
It’s so easy to stick to the bog standard rep ranges i.e. 6-10 reps or 8-15 reps! You can mix up your workouts by adding in a mixture of different rep ranges: 1-5 reps, 8-15 reps, 20-30 reps, etc, etc
For example on your first exercise you could do strength work in the 1-5 rep range. For your second exercise you increase to 8-15 reps and then for your last exercise you go all out in a high rep range (20-30 reps)
An example workout may look like this…
- Exercise 1 – Deadlift – 3 sets x 1-5 reps
- Exercise 2 – Wide grip pull up – 3 sets x 8-15 reps
- Exercise 3 – Bent over barbell row – 3 sets x 20-30 reps
#3 Use Different Equipment
You don’t have to stick to the same equipment every session. You could use a mixture of things such as…
If you enjoyed reading this post then check out another one I wrote – 6 CREATIVE WORKOUT IDEAS – NO GYM MEMBERSHIP NEEDED!
Thanks for reading,