Understandably so, many get bored or lose motivation with the same group of exercises. I do. Besides which, variety can and most likely will in most cases allow for further future progress.
Some common sense is required with any programme, when switching out exercises for another. A bench press with a barbell is a pushing exercise, switch it for another same but different exercises like machine chest press or better yet a dip – same muscle groups used more or less but a different movement, which is refreshing for the mind and body.
7 main areas of the body to focus on;
Hips and thighs
Back
Chest
Shoulders
Arms
Abs
Neck
Exercises that cover those areas;
- Squat / Leg Press / Deadlift / Pistol / Squat jump / Front Squat
- Pull Up / Chin Up / Barbell Row / Machine Row / Clapping Pull Up / Shrug
- Barbell Bench Press / Machine Press / Incline Dumbbell / Dip / Dumbbell Bench / Incline Barbell Bench
- Military Press / Upright Row / Dumbbell Press / Machine Press / Armpit Row / Side Raise
- Barbell Bicep Curl / Incline Dumbbell Bicep Curl / Reverse Curl / Overhead Dumbbell Triceps Ext / Skull Crusher / Cable Pushdown
- Situp / Toes To Bar / Knees To Elbow / Broad Jumps / Frog Crunch / Windscreen Wipers
- Neck Flexion / Neck Extension / Next Lateral Flexion / Neck Rotation
Use one exercise from each of the seven sections (apart from arms – pick one for each biceps and triceps), abs and neck are optional areas as they get worked with all the other areas.
So long as all the rules here are adhered to these will make you grow bigger and stronger.
For the best of both worlds (strength and cardio) you should superset two of these body sections where equipment allows – use your imagination and common sense. Don’t superset exercises that will cause the next lot to suffer i.e. squats and curls first would take away from back exercises that came after as the arms would be pre-fatigued. Be an Awesome Ape not a numbskull one. Think.
Work with same rules laid out here – all that is different with this variety routine is the exercises selection. The weights and reps should stay within the same guidelines as Simply BIG and strong
