If you have read our blog post with tips to help deal with lack of motivation when it comes to working out if you haven’t you can read it here! We mentioned that changing up your workouts can help you gain some extra motivation. Therefore we have created a bunch of workouts to give you a bit of extra inspiration, these workouts having varying formats and will spice up your workout routines. Some are full blow workouts, and some are little bits you can add onto the end of your current. Below are all the workouts, if you want more explanation then at the bottom we break down each workout a little bit further.
Workout 1
Workout 2
12-12-25 Chest Workout – 5 Sets
- Incline Dumbbell Press X6
- Incline Dumbbell Fly X12
- Plate Press X25
Workout 3
Workout 4
Quick Leg Workouts
- Squats
- 6-10 Reps : 4 Sets
- Walking Lunges
- 10-20 Reps : 2 Sets
- Leg Raises
- 18-20 Reps : 3 Sets
- Jumping Squats
- 20+ Reps : 2 Sets
Workout 5
Workout 6
6-8-12 Shoulder Workout – 5 Sets
- Seated Dumbbell Press X6
- Lateral Side Raises X8
- Plate Front Raises X12
Workout 7
Workout 8
Full body Workout – 30s Rest
- Barbell Bench Press
- 8-12 Reps : 4 Sets
- Deadlifts
- 8-12 Reps : 4 Sets
- Squat
- 8-12 Reps : 4 Sets
- Standing Military Press
- 8-12 Reps : 4 Sets
- Incline Dumbbell Fly
- 15-20 Reps : 2 Sets
- Lat Pull Down
- 15-20 Reps : 2 Sets
- Lunges
- 15-20 Reps : 2 Sets
- Lateral Side Raises
- 15-20 Reps : 2 Sets
- EzBar Curls
- 10-20 Reps : 3 Sets
- Tricep Rope Push Downs
- 10-20 Reps : 3 Sets
Workout 9
Workout 10
Chest & Back – 30s Rest
- Incline Dumbbell Press
- 8-12 Reps : 3 Sets
- Underhand Barbell Row
- 8-12 Reps : 3 Sets
- Flat Bench Dumbbell Fly
- 15-20 Reps : 2 Sets
- Lat Pull Down (Neutral Grip)
- 6-8 Reps : 3 Sets
- Press Ups
- AMRAP : 3 Sets
- Pull Ups
- AMRAP : 3 Sets
Workout 1 - Breakdown
As you could tell from our previous blog, we are massive fans of EMOM workouts (Every Minute on the Minute). Perform the chosen exercises with the correct amount of reps at the start of every minute. When finished rest for the remainder of the minute then repeat at the start of the next minute. Do this till the timer hits 10 minutes (Or 15 if you are more advanced)
However, This one will start to get difficult, start on a weight which almost feels to light, but remember, you will be doing 10-15 sets of this. Start with the Shoulder press, after you complete 6 reps go straight into the Press Ups. Then rest for the remainder of the minute then repeat at the start of the next. Keep a strict form and chose a sensible weight.
Workout 2 - Breakdown
This workout is perfect for busy gyms, as a result only requires 3 bits of equipment, only need one bench and will take you around 20-30 minutes. You perform 6 strict reps for the incline press after you complete them you go straight into the dumbbell flies (May need to lower the weight), perform 12 rep, again, strict form. After you complete these reps as before you go straight into the 25 Plate press. Be sure to squeeze that plate between your hands, your form isn’t as important here, but make sure you get the 25 reps. Rest for 1-2 minutes then repeat 3-5 times.
Workout 3 - Breakdown
This workout is the perfect challenge. 3 exercises with 50 reps to perform on each. You can do any exercise in any order, and take as many sets to do them as you need. You could do 10 reps on Bench, then go over to do some squats, then come back to the bench. In other words, as long as you complete 50 reps of each, do as you please. This one will be hard, so chose your weight wisely.
Workout 4 - Breakdown
This is the perfect leg workout if you are short on time. As you can see it only contains 4 exercises. The first is a staple in any leg workout, Squats. Low heavy reps, 4 sets. This is going to be a great start to the workout, Strength Builder, Get the blood flowing, everything. The next 3 exercises range from 2-3 sets, but you may notice they are all high reps. This is so we can get more volume into the workout while keeping the time down. Tips for this one would to make sure your form is strict, squeeze the muscle and be sensible on weight.
Workout 5 - Breakdown
This is another EMOM workout, Focus here is legs and Back. Starting with Jumping Squats, To get those legs Burning and those lunges working, complete 8 reps of these, then go straight into 6 Deadlifts (Chose your stance). This will also use a lot of legs and also bring your lower back into play. You will have to go lighter than you think as you will not only be completing 10-15 sets but also doing jumping squats first.
Workout 6 - Breakdown
This workout is an intense giant set for shoulders. This variation of workout is one of our favourites. You are going to start by performing 6 for strict Seated dumbbell press, focus on form and also don’t press to fast. After you have performed 6 solid reps you will move straight into 8 side lateral raises. Again strict form and a steady tempo. After you completed 12 Reps you move straight into 12 front plate raises. This workout is similar to the 6-12-25 workout above, but we have lowered the reps so you can go slightly heavier. It’s a great mass builder. Saying that chose a weight you can complete each rep range in.
Workout 7 - Breakdown
Here is another 6-12-25 workout for you all, this time a bicep workout. These are great workouts as they inky take around 20-30 minutes and are great for busy gyms. For this one you are going to start by completing 6 very strict Dumbbell hammer curls, after you have completed 6 reps you will once again go straight into 12 Ezbar Curls, Keeping good form and completing 12 good reps, and then again, straight into 25 plate curls, Form is less important for the plate curls but just make sure you are getting a full range of motion. Don’t Cheat Yourself.
Workout 8 - Breakdown
This workout is perfect if you are only planning to workout 2-3 times a week. A full-body workout! We will start with the compound lifts (Bench, Deadlift, Press and Squat) then after we start working on some accessory work, Fly’s, raises and arms. The biggest things about this workout is to make sure you are getting the most out of every rep. Squeeze and give it your all. Also, you will notice we have limited your rest to 30 seconds, try to stick to this. This will make the workout more effective and more of a challenge.
Workout 9 - Breakdown
This is another EMOM (Every Minute On the minute) workout. It is an EMOM, focusing on the upper body. You have 1 minute to complete, 3 reps on Bench Press, Press up and Pull Up. 3 seems like such a small number, but after a few rounds/minutes, it will start to burn. Again you will be doing 10-15 minutes of this (10-15 sets) so make sure you chose a sensible weight for the bench press. A strict form on all three exercises.
Workout 10 - Breakdown
The last workout is everyone’s favourite. Chest and Back! Looking at the workout you can see that we have mixed the exercises and have also mixed up the rep ranges. The main compound lift is restricted to 8-12 reps, but later on, in the workout, we increase the reps. Until the end where we finish on an AMRAP (As Many Reps as Possible) for press up and pull-ups. With a range of exercises and reps, this workout will sure to leave you aching in the morning.
Conclusion
Remember if you are looking for a change-up in your workouts, check out our free workout application here. The application is filled with some amazing workouts and provides some helpful tools.
Written by Kieran Blacker
Kieran is the CEO and Founder of Sets & Reps. He decided to make an application that helped people get a gym workout when not at the gym. He designed, Coded and built the application himself.