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How frustrating is it to see little to no result after giving your all in the gym, day after day? Perhaps your weight-lifting efforts have plateaued! While reaching our destination by sticking with one mode of operation would be nice, those things rarely workout. Pun intended! The results that allude you may not be due to the great effort expended in the gym but in having a past-its-expiration workout program.

By placing any stressor (i.e. exercise) on the body, over a long period of time, the body will no longer adapt or getting better. It is common practice in the fitness industry to change a workout plan every 4 - 6 weeks to ensure continually adaption. These changes can be minor tweaks such as altering the number of reps, duration of rest periods, number of sets, and amount of weight. Before beginning any exercise program, you should determine your goal(s)? Regardless of your goal, following the proper roads will get you there quicker. Here is a framework of three different exercises with there intended results.

Exercise

Instructions

Variables

Examples

Circuits

-Time Saver (20 Minutes)

-Weight-Loss

-Minimal Equipment Required

-Improved Circulation

-Choose 3 -7 Exercises

-Perform each exercise back-to-back

-Minimal Rest Between each exercise

-1 Round = All exercises completed

-Exercises: 3 - 7

-Sets: AMRAP (As Many Rounds as Possible)

-Reps: 8 - 20

-Rest: 15 - 60 Seconds after each round

-Jump Rope

-Dumbbell Overhead Press

-Squats

-Standing Bicep Curls

-Lunges

Full - Body

-Muscle Growth

-Strength

-Improved Circulation

-Choose 3 —5 exercises

-Perform one exercise

-Rest Between each Exercise

-Exercises: 3 -5

-Sets: 3 - 5

-Reps: 10 - 15

-Rest: 30 - 90 Sec

-Squats

-Overhead Press

-Deadlifts

-Bench Press

4 Day Upper/Lower Body Split

-Muscle Growth

-Increased Strength

-More Experienced Lifters

-Choose 3 - 6 exercises

-Mon. & Thurs. - Upper Body

-Tues. & Fri. - Lower Body

Sets: 2 - 4

Reps 4 - 10

Rest: 90 - 120 Sec

Upper Body

-Incline Bench Press

-Barbell Rows

-Dumbbell Shoulder Press

-Lat Pull Downs

Lower Body

-Back Squat

-Lunges

-Hip Extensions

-Standing Calve Raises

Written by: Donald Flake, NASM - CPT, MBA

Contact Info: ***********@*****.***

Donald W. Flake Jr, NASM-CPT

Exercise Makeover

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