Bored With Your Routine?

How long has it been since you changed up your routine? One habit many trainees share is falling into a rut where you always perform the same exercises and a rigid number of sets and reps while not making any noticeable gains. To see improvements, challenge your body to stray from its familiar routine.

Before beginning any training program, or preceding any further with your current one, you must set a goal for yourself, a purpose for your hard work. Just working out and changing your diet will get you somewhere, but the same old routine day after day, month after month, will surely get boring and you will find yourself treating the gym like a job instead of an enjoyable experience. With this in mind, be specific and try to choose goals that you can readily measure, like gaining 10 pounds of muscle mass, or adding 50 pounds to your max squat. After your goals are set, you can decide how to attain them, dividing that big goal into smaller milestones that get you where you need to go.

The following program is hopefully a change from your current workout. Remember, exercise should not be viewed as a chore. It should be an activity that you reap some enjoyment from, even look forward to. If your program does not meet this criterion, change it! Good Luck!


Flat bench press–pyramid up in weight 1 set x 10 reps, 1×8, 1×6, 1×4, 1×2, 1×1
Flat DB flyes 3×10-12 reps
Incline DB presses 3×8-10 reps
Incline Cable flyes 3×10-12 reps
Decline DB presses 3×8-10 reps


Squats–pyramid up in weight 4×10-12
Hack squats 3×8-10
Leg extensions 4×12
Straight leg dead lifts 4×10-12
Lying leg curls 3×12
Seated Leg curls 3×12


Decline DB pullovers 3 sets of 10 reps
BB rows 3×8-10
Low Pulley Rows 3×10-12
Hammer Strength High Rows 3×8-10
Lat Pull-down behind the neck 3×10
Lat Pull-downs to the front 3×10


DB Lateral Raises 3 sets of 12 reps
DB presses 3×8-10
Machine Presses 3×10-12
DB reverse flyes for the rear delts 3×10
Rear delt machine 3×10-12
BB upright rows 3×8-10


Straight BB curls 3 sets of 8-10 reps
Hammer Strength preacher curls 3×8-10
DB alternating curls 3×8-10
Standing Cable curls 3×12-15
Close grip bench 3×8-10
Skull Crushers 3×8-10
Seated behind the head DB extensions 3×10
Push downs with rope/bar 3×12-15

** Try to hit calves every other day. One day go very heavy for reps of 8-10; the next time go light for reps of 15-20. Hit abs alternate days of calves.

Pungky Dwiasmoro Hiswardhani

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