Every once in a while, it’s good to switch up your training routine to shock your muscles. You should not repeat your same workouts over and over, because your body will adapt to them and your results will slow. “Muscle confusion” is the goal here. This means keeping the muscles guessing so that they are exposed to new stimulus.
With that being said, sometimes I will do another athlete’s workout to confuse my muscles. Also, it’s fun to see how others are training, and it keeps things from getting boring! So, here is an example of a week’s worth of my workouts. Get ‘em a try!
Note: I didn’t include a particular weight used for the exercises, because it will be different for everyone. Make sure that you pick a weight that is challenging for your own body!
Monday: Legs & Shoulder Touch-up
4 x 10 deep squat
3 x 10 (each leg) split squat
3 x 20 walking lunges with dumbbells
3 x 10 leg extension
3 x 15 straight leg dead lift
3 x 15 sumo squats (holding dumbbell)
3 x 10 leg press
3 x 20 calf raise
3 x 10 rear delt fly
3 x 10 shoulder press
Tuesday: HIIT Cardio
10 minutes Jacob’s Ladder: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.
10 minutes StepMill: 1 minute as fast as you can, 1 minute rest. Repeat 5 times.
Wednesday: Back & Biceps
4 x 10 lat pull down
3 x 10 assisted wide grip pull-up
3 x 10 each side dumbbell rows
3 x 10 hammer curls
3 x 10 reverse grip pull-ups
Thursday: Moderate Cardio
20 minutes Moderate Cardio: Treadmill
Walking lunges on treadmill for 10 minutes
Right side shuffle on treadmill for 5 minutes
Left side shuffle other side for 5 minutes.
Friday: Triceps & Glutes
4 x 10 triceps cable pushdowns with bar
4 x 15 triceps push-ups
3 x 15 bench dips
3 x 15 resistance band glute kickbacks
3 x 10 plyometric box jumps
3 x 10 one legged dead lifts with dumbbell
3 x 15 reverse hyperextensions
Saturday: Shoulders & Cardio
4 x 10 rear delt fly
3 x 10 shoulder press with dumbbells
3 x 15 heavy shoulder shrugs
3 x 10 handstand push-ups
3 x 10 dumbbell chest fly (hit front delts as well)
20 minutes of Moderate Cardio: Stationary Bike
Pedal at a moderate speed for 1 minute, then all-out sprint for one minute. Repeat for 14 minutes and then cool down with 5 minutes of easy pedalling.
