Are you plateauing with your workout gains? Did you know that every 2 months you need to change your workout routine to keep challenged. You should be either lifting more weight, getting in more reps, lasting longer or shedding fat.  Sometimes a new exercise can be a catalyst for change. This fun infographic may help you in your quest or at least crack a smile. Read the graphic left to right, top to bottom. I've included the exercise program and techniques below.

Workout Week In Review: 22-26-June-2105

Workout Technique:

• sets x reps; dumbbells (DB); barbells (BB);
• Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
• (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
• Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A1. BB Bench Press (build to max): 5+ x 5-1 reps ↑
H. Landmine Shoulder Press: 4 x 8 reps (3.0.1.0)
I2. Seated Cable Bicep Curls w/ bar: 6 x 8³ reps (3.0.1.0)

A. BB Deadlifts (build to 1 rep max): 5 x 5-1 reps ↑
E. BB Shoulder Press (slow): 4 x 8 reps (4.0.1.0)

E1. Cable (high) Tricep Extensions (dirty 30s): 4 x 10³ reps
E2. Cable (high) Bicep Curls: 4 x 10³ reps

A. BB Romanian Deadlifts: 5 x 20 reps
B. BB Bench Press: 5 x 20 reps
C. Lat Pulldowns: 5 x 20 reps
D. Seated Lat Rows: 5 x 20 reps
E. BB Shoulder Press: 5 x 20 reps
F. Cable (high) Tricep Extensions: 5 x 20 reps

C. Lat Pull-Ins (kneeling on ground w/ 2 handles): 4 x 8 reps + drop set (4.0.1.0)
G1. DB Bicep Hammer Curls (run the rack ↑) then Bicep Hammer Curls (palms up – run the rack ↓): 5 x 5 reps↑ → 5 x 5 reps↓
G2. Tricep Dips: 10 x 5 reps (3.0.1.0)

Work. Train. Devour.