help modifying routine

[Kris]

Since January, I've been doing the Get Ripped videos. Light weight (5-8lbs dumb bells) and lots of reps. If I need to list the exercises for you I can. I do cardio on alternate days.

I'm getting a little bored with workouts. We have a basic weight bench, and bars and weights (old, from dad, but in good shape). I would like to change things up now and then and use heavier weights and fewer reps, using the equipment I have. But, I have no idea which kind of exercises to do, or how many.

I was thinking one day a week I would do this kind of strength training, the other two days I'll do a video, three days of cardio, and a day of rest.

Can someone give me suggestions on which exercises to do with the heavier weights?

[Kris]

Hmmm. I guess I asked at the wrong site.

[Boss Man]

Sometimes stuff gets overlooked, or some people best able to deal with these things are not available, so this kind of thing can happen sometimes.

[William_971]

Yeah kris, ur getting lean muscles right now doing all those reps. i would honestly look at bigger weights, start doing sets between 8-12, sets of 3 for each excersise. for mass , i usually do 3 sets for 3 excersises and mabey 2 other excersises depending how much gas is in the tank. So for chest work out day i'd pick up some dumbells and do incline, of course the bench press, and mabey incline bench press, always do variations to keep urself from not getting borde. For chest i would also do deadlifts to work the back. ur next workout could be shoulders and traps...mabey include some legs(always do the legs,their your biggest muscles!). u could do the shoulder press standing up or sitting down with some dumbells, u can use the bar, do some shrugs,mabey some arnolds, theres a whole bbunch of variations u can, then ur third work out day u can do ur triceps...tons of easy ones to do for that..and u can of course include legs. But remeber - ur biceps and abs repair themselves in every 48 hours, so make sure u do them every second day, ur chest and shoulders give a week, legs - well there the biggers guns on ur body, so work those things out!! and after u get borde of doing reps of 8-12..start doing pyramid style..do like 10-12 ur first set..then 7-9... then 4-6 or failure..u can do it!

[Womba]

Sounds like ur getting a cut look confused with lean. Are you loosing mass? Lifting heavy, between a 8-12 reps range (This can vary a little depending on the muscle group, and the individual) ignite hypertrophy( Muscle size increase). Above, gets muscle lean, below is the myuscle strength. Personally, speaking, if I wanna get a cut look, I throw in isolation moves with heavy compounds, involving alterations to a set e.g x-reps, back off sets, drop sets etc.
Example.
Chest
Exercise1Chest Press. Sets/Reps:4/6-12
Alterations:Pyramid up each set;Last rep is always finished on the neg; the last set is a back off set (Reduce weight by 20%)

Exercise2. Incline Chest press. Sets/Reps. 4/5 of 6-12.
Alterations: Swap barbell with bumbells (A deeper press is achieved); The last set is a drop set (Keep reducing weight till failure)

Exercise 3.Weighted dips. Sets/Reps:2/3 of 8-10
Alterations: Hold the stretch on the downward phase for 3-5 secs;

Exercise 4. Butterfly curls: 2/3 of 8-10
Alterations: Drop sets

Note, many times I end up doin only 2 sets for the dips and butterflys, cause chest are so knakkered. If the chest was pushed to its max, so should be only able to use a lot lighter weights for these. Remember, leave your ego at home, thats probablythe best advice I can give when gettin cutted!