Chest day. What comes to mind? Barbell bench press. How about leg day? Barbell squat. Shoulders? Military press. All of these are the standards. Most of us have them engrained into our routines, and they’ve been there forever. But what happens when all of your gains stagnate? You start to get uneasy, maybe even frustrated. The problem could very well be something simple. You’re lacking variety and stuck being comfortable doing what you know has always worked. But if you’re stuck, or bored, it’s worth introducing something new to the routine.
Included below are a series of exercises worth swapping in on occasion. Some you’ve seen before, others you may have not. We’ve got every body part covered: chest, shoulders, back, legs, arms, and abs. And if you’re unsure how to execute the move, there’s a link at the end of each slide that provides a video demonstration including recommended sets and reps.
Note: These video demonstrations are not complete workout routines. We recommend dropping 1-2 exercises from your routine and swapping in 1-2 of these.
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OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
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DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
Five Exercises to Add to Your Chest Workouts
Slide Board Lateral Lever Push Up
3 sets x 8-10 reps
Super-Band Speed Press
3 sets x 2-4 reps (fast)
Super-Band Kettlebell Bench Press (aka Crazy Bell Press)
3 sets x 5-8 reps
Standing Single-Arm Cable Fly
3 sets 10-12 reps
Medicine Ball Push Up with Roll Out
3 sets x 8-10 reps
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
Six Exercises to Add to Your Shoulder Workouts
Heavy Partial Rep Side Lateral Raise x 4-6 reps
superset
Full Range Side Lateral Raise x failure
3 sets
Pinch Press
3 sets x 12-15 reps
Plank Band Pull-Through
3 sets x 12-15 reps
Single-Arm Modified Arnold Press
3 sets x 12-15 reps
Single-Arm Alternating Cable Front Raise
3 sets x 12-15 reps
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
Five Exercises to Add to Your Arm Workouts
Outward Dumbbell Curl
3 sets x 10-12 reps
Tate Press
3 sets x 10-12 reps (each arm)
Reverse EZ-bar Curl
3 sets x 12-15 reps
EZ-bar Grip-switch 21 Curl (aka 21s)
3 sets x 21 reps
Eccentric Skull Crusher Press
3 sets x 8 reps
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
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Six Exercises to Add to Your Ab Workouts
Hanging Knee Raises + Leg Extensions
3 sets x 10 reps
Bank Plank with Row to Knee Twist-Ins
3 sets x 12 reps (each side)
Lying Leg Raise with TVA Twist
3 sets x 12 reps (each side)
Frog Plank (Variation 1 and Variation 2)
2 sets x 12 reps
Stability Ball Abdominal Twist
3 sets x 12 reps (each side)
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
Five Exercises to Add to Your Back Workouts
Meadows Row
3 sets x 8 reps
Wrist Pullup
3 sets x 12 reps
Seated One-arm High-cable Lat Pulldown
3 sets x 12 reps
Iso-lateral Standing Pullover
3 sets x 12 reps
3-Count Shrugs
3 sets x 15 reps
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
Six Exercises to Add to Your Leg Workouts
TKE Terminal Knee Extension
3 sets x 10 reps (each leg)
TRX Pistol Squat
3 sets x 10 reps (each leg)
Kettlebell Front-loaded Good Morning
3 sets x 15 reps
Band Glute Kick Back
3 sets x 20 reps (each leg)
Single-leg Banded Deadlift
3 sets x 10 reps (each leg)
ViPRs: (1) Thread the Needle; (2) Uppercut Forward Lunge; (3) Lateral Shuffle
Complete 10 reps of each movement for 1 complete set
WATCH the exercise demonstrations here.
OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program
DON’T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you’re an Android user, get a copy of the PDF.
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