Change It Up
November 24, 2008
Your exercise routine needs to be changed up at least every 4 to six weeks. Not only does this keep your routine fresh and motivating abut your body does not get used to the same old thing.
Your muscles will get used to your routine and not make any further progress if you don’t challenge them time and again. Also, your routine should last 45 minutes from beginning to end and should be consistent.
For your regime, some of the following superset exercises can be used as an example for spicing up your routine:
For your chest, back and abs, superset incline dumbbell press with decline barbells press. Do 10 to 15 repetitions. Superset pec-dec flies with dips should be done in 10 to 15 reps and dips should be carried out until failure. All of these are for your chest.
For your back do superset cable rows with behind-the-neck pull downs. For those do 3 sets of 10 to 15 reps. Superset hyperextensions with bent over lateral raises. 3 sets of 10 to 15 reps and carried out until failure. Throw in some superset abdominal muscle bench leg raises with regular crunches. For these do 5 sets of 20 to 30 reps.
Your biceps, triceps and shoulders need to be worked out just as hard. For your bicep/tricep area, superset seated dumbbell curls with reverse grip cable curls, concentration curls with close grip bench press and cable tricep pushdowns with reverse grip tricep pushdowns. All of these should be done in sets of 3 and 10 to 15 reps.
Working the shoulders consists of superset reverse pec-dec flies with seated side lateral raises and dumbbell shrugs with standing front dumbbell shoulder raises. Do these in sets of 3 and 10 to 15 reps.
The abdominal and leg muscles are hard to work but for your legs do superset squats with legs curls, 4 sets of 10 to 15 reps, superset leg press with toe press on the same machine, 3 sets of 10 to 15 reps and superset stiff leg dead lifts with seated calf raises, 3 sets of 10 to 15 reps. This will give you an excellent workout.
You abdominal muscles only require 4 sets of 10 to 15 reps of superset leg raises with cable crunches. Get that six pack that you deserve!
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