re: ******OT Health & Fitness Thread******

Lifting baws. I've been doing the below workout (with a few twists and turns) for the past 6 months and I'm starting to get burnt out doing the same thing. Each group is a different day, with 2 rest days at the end. I added skull crushers after y'all brought them up, but if there are any suggestions to add a little life to any of the days I would be happy to hear them. I don't want to lose weight, just trying to add a little mass and stay in shape. Workout is from muscle and fitness, I'll try to find the link in a bit. No need to spend too much time dissecting anything. I'm not too terribly serious about it, and can take to google for a new routine if there aren't many quick fixes.

Leg exten - 4 - 20,20,15,15
Lying leg curl - 4 - 15
Back squat - 4 - 15,12,10,8
Wide stance leg press - 3 - 15,12,10
Walking dumbbell lunge - 3 - 20
Stiff leg dead lift - 3 - 12
Leg exten - 1 - 30
Lying leg curl - 1 - 30
Kneeling cable crunch - 3 - 30
Reverse crunch - 3 - 20
Steady cardio - 30 minutes.


Dips - 4 - failure
Dumbbell bench - 4 - 15,12,10,8
Incline- 4 - 15,12,10,8
Incline push up - 4 - 20
Step up - 4 - 20
Dumbbell flye - 4 - 15,15,10,10
Cable cross - 1 - 30
Narrow grip bench - 4 - 30
Push down - 3 - 15,12,10
Push down - 1 - 30


HIIT cardio


Pull-up - 4 - Failure
Reverse grip pull down - 4 - 15,12,10,8
Barbell upright row - 4 - 15,12,10,8
Seated cable row - 4 - 20
Step up - 4 - 20 per leg
Lay pull down - 1 - 30
Bicep curl - 3 - 15,12,10
EZ bar bicep curl - 3 - 15,12,10
Same^ - 1 - 30
Knee in - 3 - 15
Twisting crunch - 3 - 30


Arnold press - 4 - 15,12,10,8
Dumbbell lateral raise (side) - 4 - 15
Smith overhead press - 3 - 15
Bent over lateral raise - 3 - 15
Shrug - 4 - 20,15,12,10
Smith overhead - 1 - 30
Standing calf raise - 3 - 20,15,15
Seated calf raise - 3 - 20, 15, 15
Barbell wrist curl 3 - 15
Reverse ^ 3 - 15
Hiit