If you have spent years or even months weight lifting you can reach a point where you plateau and no longer see such great gains. A great deal of this has to do with your dieting and consistency of workouts.

1. Three Weightlifting Workouts to Shakeup your Routine
If you have spent years or even months
weight lifting you can reach a point where
you plateau and no longer see such great
gains. A great deal of this has to do with
your dieting and consistency of workouts.
Dieting especially takes a great deal of
dedication. Another part of gains that is
very easy to change and can provide better
results is switching between different
workouts.
I personally prefer flys and squeezing
exercises when it comes to chest (less stress
on my shoulder joints and I feel a better burn) but after a few weeks of light-weight flys I will go back to
heavy bench-press and I find them much harder than I had anticipates. What used to be easy is now
difficult. This is because of the muscle memory and specific muscles I had developed with my repetitive
squeezing exercises.
Note: Before going into the workouts it is good that you understand that a normal weight gain for
someone who workouts all year round consistently and has a great diet is 10 lbs of muscle per year.
If you want to progress faster you need to shift the routine so without further ado here are three
exercise workouts to shake up your routine:
Heavy Targeting
-This workout is about completely destroying individual muscle groups and alternating muscle
groups in a specific order to make sure that each one is fresh for the workout. The individual
exercises are up to you but you want four exercises per group, 3 sets each, 4-8 reps each set.
Maintain the same weight throughout each exercise making sure that you can do no more than
8 reps on your first set and at least four sets on your last rep. Every set should be to exhaustion.
Hardcore: On your last set of each exercise go to exhaustion. Then lower the weight and
immediately go to exhaustion again. Take a ten-second break and then lift till exhaustion once
more. Afterwards stop whimpering and check how pumped your muscle is. Possible exercises
could include:
Monday: Chest
Make sure to alternate exercises that work your bicep and tricep to avoid exhausting your arms before
your Chest.
Flys
Decline Dumbell Press
Inclined Flys
Hip Pushups

2. Tuesday: Legs
Squats
Barbell Hack Squat
Front leg Raises
Calf Press
Wednesday: Back
Bent Over Row
Deadlifts
Lat Pulldowns
Face up Plate Resistance
Thursday: Triceps
Barbell skull crusher
Bench dips
Standing Tricep Extension
Close Grip Bench Press
Friday: Biceps
Alternating Incline dumbbell curl
Barbell preacher curl
Hammer Curls (rope on cable)
Reverse grip barbell curls
Saturday: Shoulders
Cable shoulder raises (side)
Cable shoulder raises (front)
Dumbbell shoulder press
Back Flys (bands or use cords while leaning back)
Sunday: rest
Stacking Weight and Reps
A classic lifting routine. Start with a light weight and
work your way to a heavier weight. There are three
sets per exercise. The first set is 12 reps, second set
is 8-10 reps, and third exercise is 4-6 reps. Two-three
exercises per muscle group. You can decide what
exercises to do for each group.
Monday: Chest and Triceps
Tuesday: Quads, Hamstrings and Abs (all four areas)
Wednesday: Upper Back and Biceps
Thursday: Shoulders and forearms
Friday: Traps, Neck, Lower Back

3. Saturday: Glutes, Calves,
Sunday: rest
High Rep/Low Weight
This routine is the opposite of the first with an emphasis on higher numbers of reps rather than weight.
You will choose 1 exercise per muscle group depending on number of groups that day, 5 sets per
exercise, with 12-15 reps per set. Make sure that you use proper form toward the end of the set. If you
find yourself cheating select a lighter weight. I will leave it up to you to choose different exercises for
each group.
Monday: Chest, Upper Back, Shoulders, Biceps, Triceps
Tuesday: All Legs, Abs, Traps, Lower Back
Wednesday: Chest, Upper Back, Shoulders, Biceps, Triceps
Thursday: All Legs, Abs, Traps, Lower Back
Friday: Chest, Upper Back, Shoulders, Biceps, Triceps
Saturday: All Legs, Abs, Traps, Lower Back
Sunday: rest
Hopefully this gave you some new ideas to work into your routine to help shake things up a bit. The
great thing about having a good workout is not only your health but your finances as well. A lot of
insurance companies will have health plans where if you report regular exercise and take a health test
annually you can get much lower premiums. So not only do you put on muscle but you get personal
health insurance for a cheap price. Good luck with your workout.
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