Confuse Your Muscles Part II

Written by Jennifer Andrews, IFBB Pro Thursday, 02 February 2012 16:15

Confuse Your Muscles Part II

In the previous “Confuse your muscles” article we discussed that too much of the same thing is not good for your workouts.  It is important to “mix it up” and confuse your muscles to keep improving.

To elaborate on that previous article I am including a detailed way to confuse your muscles during weight training.  Start out by making a list of 6-10 exercises per body part and mix and match 3-5 exercises per muscle group depending on your workout split.  After making out your plan, keep it for reference.  This way you can change it up the following week.

Here is an example of some exercises:

Triceps:
Overhead press
Kickbacks
Dips
Tricep rope pulldown
Tricep push ups
Nose crushers

Biceps:
Curls
Decline Curls
Preacher curls
Hammerheads
Rope bicep curls
Barbell curls

Back:
Wide grip pulldown
Reverse grip pulldown
Barbell row

One arm row
Hyperextension
Seated row

Shoulders:
Arnold press
Barbell overhead press
Dumbbell overhead press
High Rope pull
Side lateral raises
Front barbell raises

Chest:
Flat fly
Flat press
Incline fly
Incline press
Pushups
Cable fly

Legs:
Leg extensions
Leg curls
Outer thigh machine
Weight Lunges
Leg press
Smith machine squats

Here is an example of a 3 day workout split:

Monday
Legs (5 Exercises)

Tuesday
Back (4 exercises)
Biceps (4 exercises)

Wednesday
Chest (3 exercises)
Triceps (4 exercises)
Shoulders (4 exercises)

All exercises this week: do 4 set x 15 reps using a weight that will make the last three reps of each set very difficult.

So that you can see how it all comes together, here are my last three leg workouts.  You will see that they are all different.

Leg Workout: January 13

Leg Extensions 4 x 20
Leg Curls 4 x 20
Outer thigh machine 4 x 20
Smith Machine squats 4 x 20
Standing calf raises 4 x 25

Leg Workout: January 20

Narrow Leg press 5 x 15
Stationary Lunges 5 x 15
Leg extensions 5 x 15
Dumb bell pull throughs 5 x 15
Seated calf raises 4 x 35

Leg Workout: January 27

Narrow smith machine squats 4 x 25
Wide Leg press 4 x 25
Outer thigh machine 4 x 25
Leg curls 4 x 25
Standing calf raises 4 x 25
Seated calf raises 4 x 25

Note: Most of the exercises listed can be found on the internet

Have fun and train hard!!

Jennifer Andrews
IFBB Pro Bikini Athlete
FMG Athlete
Certified trainer/Business owner
Team Bombshell coach / bombshellfitness.com
Book appearances through www.fmg-fitnessmanagementgroup.com
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