Time for a change

[mike367]

Hi Shrek, you're right we shouldn't clutter his blog.

Below is my routine, I'm using free weights at home. A bench, barbell and dumbells.

Been doing this routine for nearly 3 months and getting a bit bored. I need to stay interested / motivated. So if I had a few routines I could then alternate every month.

Don't get me wrong, I like the routine, I think its great ( thanks again Angus), it's just time for a change.

Cheers, Mike.

Monday:

* Chest dips or bench dip - 4 sets of max reps
* Deep push ups (with hands on dumbbells) - 4 sets fo 12 reps
* Dumbbell flys - 3 sets fo 10 reps
* Bent over barbell row - 4 sets of 10 reps
* One arm dumbbell row - 4 sets of 10 reps
* Upright row - 3 sets of 8 reps


Tuesday:

* Rest day/light cardio/abs


Wednesday - legs:

* Squats - 4 sets of 12,10,10,8 reps
* Dumbbell lunges - 3 sets (6 on each leg)
* Deadlifts - 3 sets of 10 reps
* Standing calf raise (holding dumbbell) - 5 sets - 15,12,10,8,8


Thursday:

* Rest day/light cardio/abs


Friday - shoulders/arms:

* Military press - 4 sets of 10 reps
* Dumbbell lateral raise - 3 sets of 10 reps
* Bench over reverse fly - 3 sets of 10 reps
* Barbell bicep curl - 5 sets of 10 reps
* French press - 5 sets of 10 reps


Saturday & Sunday:

* Days off/rest days

 

[Shrek]

Nothing wrong with that routine you are doing but yes doing the same routine over can become a bit stale.

Why don't you try a 5x5 routine Madcow Training - Table of Contents, 5x5 Programs, Dual Factor Theory, Training Theory

Great for breaking the boredome of regular training but it is intense after the first 2-3 weeks.