Workouts getting boring? Why not try a different routine!

It's no secret that workouts can get boring over time if you keep doing the same routine. The key to keeping up in the gym and going consistently is making it enjoyable and not a chore! If you're looking to mix up your workout we have some example plans you can follow or switch between so you can enjoy keeping fit!

Full Body workouts

This is one you can have a lot of fun and experiment with, as there is no real limit to what exercises you include in your workout plan. The idea here is to work every muscle group in the body during each gym session. An example workout could be:

  • Chest - Barbell Bench Press - 4 sets of 8 - 10 reps
  • Back - Lat Pull Downs - 4 sets of 10 - 12 reps
  • Shoulders - Seated Dumbbell Press - 4 sets of 10 - 12 reps
  • Biceps - Barbell Bicep Curls - 3 sets of 10 - 12 reps
  • Triceps - Triceps Pushdowns - 3 sets of 12 - 15 reps
  • Legs - Squats - 4 sets of 10 - 12 reps

But you can switch to other exercises such as the below:

  • Legs - Leg Press Machine - 4 sets of 8 - 10 reps
  • Triceps - Overhead Bar Extensions - 3 sets of 12 - 15 reps
  • Biceps - EZ Bar Curls - 4 sets of 10 - 12 reps
  • Chest - Machine Chest Press - 4 sets of 10 - 12 reps
  • Back - T-Bar Row - 4 sets of 10 - 12 reps
  • Shoulders - Lateral Raises - 3 sets of 12 - 15 reps

Having a full body workout split means that you will get every muscle in your body working during a workout, which has a lot of benefits. They are also great if you don't have many days in the week where you can make it to the gym, but still want all the benefits of going!

A Push/Pull/Legs Workout Split

This style of workout is regarded as one of the best ways to increase muscle mass. It focuses on working related muscles on the same day, making muscle building very efficient. For example if you are working on your Chest you will also be using your Triceps and Shoulders to help during those exercises, so training them all in conjunction with each other is extremely beneficial. An example Push/Pull/Legs split would be:

Push

  • Bench Press - 3 set of 6 - 8 reps
  • Seated Dumbbell Shoulder Press - 3 sets of 8 - 10 reps
  • Incline Dumbbell Press - 3 sets of 8 - 10 reps
  • Side Lateral Raises - 3 sets of 10 - 12 reps
  • Triceps Pushdowns - 3 sets of 10 - 12 reps
  • Overhead Triceps Extension - 3 sets of 8 - 10 reps

Pull

  • Bent-over Row - 3 sets of 6 - 10 reps
  • Pull Ups - 3 sets of 6 - 10 reps
  • Barbell Shrugs - 3 sets of 8 - 10 reps
  • Face Pulls - 3 sets of 10 - 12 reps
  • Barbell Curl - 3 sets of 8 - 12 reps
  • Dumbbell Hammer Curl - 3 sets of 8 - 12 reps

Legs

  • Squats - 3 sets of 8 - 12 reps
  • Romanian Deadlifts - 3 sets of 8 - 12 reps
  • Leg Press - 3 sets of 10 - 12 reps
  • Leg Curls - 3 sets of 10 - 12 reps
  • Calf Raises - 4 sets of 8 - 12 reps

These are only examples of what you can do as exercises and rep ranges. There are plenty of other options for exercises you can do out there. You can also do this over the course of a week, have a rest day in between each gym day or do all 3 in a row and then have a few days off to recover, the choice is up to you!

Upper/Lower split

The Upper/Lower split is great if you have a good amount of time to workout and like things intense. It incorporates all muscles in the upper body in one workout and all the lower body muscles in the other workout. Ideally you would do 2 upper and 2 lower days per week. Monday would be Upper, Tuesday Lower, Wednesday take a well deserved rest! Then on Thursday do Upper and then finishing with Lower on Friday.

Upper

  • Bench Press - 3 sets of 6 - 12 reps
  • Barbell Row - 3 sets of 6 - 12 reps
  • Seated Overhead Dumbbell Press - 3 sets of 8 - 12 reps
  • Pec Deck - 3 sets of 10 - 12 reps
  • Lat Pull Downs - 3 sets of 10 - 12 reps
  • Side Lateral Raises - 3 sets of 10 - 15 reps
  • Cable Tricep Extensions - 3 sets of 8 - 12 reps
  • Cable Curls - 3 sets of 8 - 12 reps

Lower

  • Squats - 3 sets of 6 - 12 reps
  • Stiff Leg Deadlifts - 3 sets of 8 - 12 reps
  • Standing Calf Raises - 3 sets of 10 - 15 reps
  • Leg Extensions - 3 sets of 10 - 12 reps
  • Leg Curls - 2 sets of 10 - 12 reps
  • Seated Calf Raises - 3 sets of 10 - 12 reps
  • Cable Crunches - 3 sets of 10 - 12 reps

Once again as with any workout plan you can mix and match what exercises you prefer and replace with what you want to mix things up and keep them fresh!

If you fancy giving these workouts a go then have a free gym pass on us! https://www.fusion-lifestyle.com/offers/free-pass/