If you’ve gone to a gym or worked out for any length of time, you know what it is to plateau or get stale. Or you fall on the other side of the spectrum, you want to start a gym or workout routine but you don’t know where or how to begin. In either scenario, you are looking for change to happen to your body. When I get bored or can’t seem to push through a weight I’ve been struggling with, I always revert back to a full body power cross train to confuse my body.
The concept is simple; pair up 1-2 exercises per body part in a 6 exercise program. Meaning instead of doing chest and triceps on Monday, I’ll do chest, legs, back and biceps. Since this is different from my usual routine, my body is not used to it, making it have to respond differently. I’ll go as heavy or light as I normally would for that particular exercise and then I move on to the next. There are thousands of different combos you could put together so being clever works to your benefit.
Here is a 3-day training split that can be used to super charge your body. What I have put together is a well-rounded routine that has muscle focus but challenges your whole body in the process.
Rope tricep pull downs; 3-4 sets 10-15 reps
Seated leg extentions; 3-4 sets 10-15 reps
Dumbbell bicep curls (palms facing up); 3-4 sets 10-15 reps
Smith rack seated Military press; 3-4 sets 10-15 reps
Smith rack bench press; 3-4 sets 10-15 reps
CARDIO 30 MIN
Plated leg press; 3-4 sets 10-15 reps
Cable upright row; 3-4 sets 10-15 reps Cable bicep curl; 3-4 sets 10-15 reps Close grip lat pull down; 3-4 sets 10-15 reps
Dips (bench or machine); 3-4 sets 10-15 reps
CARDIO 30 MIN
Peck deck; 3-4 sets 10-15 reps
Smith rack squats; 3-4 sets 10-15 reps Lateral raises; 3-4 sets 10-15 reps Lunges; 3-4 sets 8-12 reps
Reverse grip lat pull down; 3-4 sets 10-15 reps
With this method of training there is little rest between sets. Between sets rest no more than 2 minutes then you do another until you are done with all sets. When moving to another exercise you have 2-4 minutes of rest depending on set up and knuckle heads hogging machines. You could sub this routine in one day a week, if you’d like, as a “utility” day or follow the program I’ve put in place. I guarantee you’ll super charge your body and workout.
Run through this workout in this order for 3 weeks. Then for 3 weeks do day 2 on Monday, day 3 on Wednesday, and day 1 on Friday. For the following 3 weeks, switch it up again and complete day 3 on Monday, day 1 on Wednesday, and day 2 on Friday. As you get stronger, increase the weight or the reps. If you’re not getting better you’re getting worse, nothing stays the same. Good luck!