How to Maximize Your Workout

The human body is an incredible machine able to adapt to almost anything. That's part of the reason why working out can be so frustrating; your body simply adjusts to the demands being placed on it, so results can be difficult to see and gains difficult to realize. Shock your body into showing results by switching up your workout, and incorporating three days of weight training and two days of cardiovascular exercise per week into your fitness routine.

Instructions

Difficulty: Challenging

1. Warm up. Get the blood flowing and get your heart rate up by doing 5 to 10 minutes of cardiovascular exercise, then stretch.
2. Start with the chest. Do 3 to 5 sets of 10 to 20 repetitions on the bench press, resting up to one minute between sets. Follow with 3 to 5 sets of 10 to 20 repetitions of dumbbell flies. On your other weight training days, work the muscle from different angles. Vary the width of your grip on the bar (from close to wide), the position of the bench (from flat to inclined to declined), and substitute cable crosses for flies.
3. Move on to the triceps. As a muscle group, the triceps make up 2/3 of the upper arm, so they don't need to be big. Do 3 to 5 sets of 10 to 20 repetitions (with light weight) of triceps extensions and push-downs.
4. The back is next. Do 3 to 5 sets of 10 to 20 repetitions of two of the following: pull-downs (in front of the head), pull-downs (behind the head), upright rows, and seated rows.
5. End your upper-body work with the biceps. Do 3 to 5 sets of 10 to 20 repetitions of two of the following: alternating dumbbell curls, barbell curls, reverse-grip barbell curls, preachers, or concentration curls.
6. Put your workout over the top by working the largest muscle group (the legs) nearly to the point of exhaustion. Do two sets of 25 to 50 repetitions of one of the following: squats, leg presses, leg extensions or calf raises.

Tips & Warnings

• Work quickly to keep the heart rate up.
• Try to avoid distractions - the best part of working out is when it's over.
• Do not sacrifice form for weight. If you can't do the exercise right, reduce the resistance.