Consistency is king and we shouldn't be program hopping every week by trying random workouts. I think you will see the best results when you follow the same workout program long-term using progressive overload.
Grab a free 7-day trial of my daily gym plan in order to get consistent.
I am a huge fan, specifically, of structuring strength. So, think: squats, bench press, deadlifts, etc. Follow a 4-8 week cycle and gradually increase the weight over the course of that time.
That being said, I do like to mix it up here and there by throwing in some different exercises for fun and variety. I think exercising purely for the joy of fitness helps to avoid burnout. It also helps give our bodies a different stimulus, so we continue to grow!
1: Alt Arm Dumbbell Hang Snatch (YouTube Shorts Demo)
The alt arm DB snatch is a great strength and conditioning tool for upper body workouts and just about does it all! This movement will improve cardio, train the delts, build the traps, and increase core endurance! What's not to love!?
Try 3 sets of 40-60 seconds with a lighter weight for endurance or try 3-4 sets of 10-12 reps with a heavy weight to build strength, power, and muscle.
2: Single Arm Overhead Triceps Extension (YouTube Shorts Demo)
The single arm version of this exercise is far superior to the double arm version you typically see in the gym. The version shown above trains the arm unilateral and has a more favorable path for the triceps than the double arm version.
I like 3 sets of 15-20 reps per arm. Control the descent on each rep.
3: Seated Dumbbell Shoulder Press (YouTube Shorts Demo)
The standing barbell shoulder press is the best shoulder exercise for overall pressing strength. This seated DB shoulder press, however, is great for better isolating the shoulders by taking the legs out of the equation and not allowing you to lean back.
Pro tip: don't arch the lower back on these. Keep the low back pressed against the bench.
I like the classic 3 sets of 10-12 on this exercise. Get heavy!
4: Staggered Dumbbell Bent Row (YouTube Shorts Demo)
This is a bit of a hybrid exercise between a single arm row and the staggered stance row. Rows are an epic way to build back strength and size plus the added benefit that is done one arm at a time. This allows us to make sure there are no imbalances between the arms.
Go HEAVY on these. I like 10-8-6 per arm, adding weight each set.
Who is going to give some of these exercises a try?!
Remember, you will see better results in the gym when you do the same compound exercises consistently. Each week aim to add 5-10 pounds to your movements in order to continue improving strength.
Don't hop on every fitness trend that comes out. Strength and conditioning work has and always will work. Learn to love the barbell, dumbbells, and kettlebells. Aim to keep showing up and continually challenge yourself. Pair this with proper diet and you will be an absolute BEAST!
For more on "putting it all together," check out my article from last week on my "7 Top Habits to Challenge Your Fitness."
-Ben
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