Chest day. What comes to mind? Barbell bench press. How about leg day? Barbell squat. Shoulders? Military press. All of these are the standards. Most of us have them engrained into our routines, and they've been there forever. But what happens when all of your gains stagnate? You start to get uneasy, maybe even frustrated. The problem could very well be something simple. You're lacking variety and stuck being comfortable doing what you know has always worked. But if you're stuck, or bored, it's worth introducing something new to the routine.

Included below are a series of exercises worth swapping in on occasion. Some you've seen before, others you may have not. We've got every body part covered: chest, shoulders, back, legs, arms, and abs. And if you're unsure how to execute the move, there's a link at the end of each slide that provides a video demonstration including recommended sets and reps.

Note: These video demonstrations are not complete workout routines. We recommend dropping 1-2 exercises from your routine and swapping in 1-2 of these.

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OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
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DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

 

Five Exercises to Add to Your Chest Workouts

Slide Board Lateral Lever Push Up
3 sets x 8-10 reps

Super-Band Speed Press
3 sets x 2-4 reps (fast)

Super-Band Kettlebell Bench Press (aka Crazy Bell Press)
3 sets x 5-8 reps

Standing Single-Arm Cable Fly
3 sets 10-12 reps

Medicine Ball Push Up with Roll Out
3 sets x 8-10 reps

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

Six Exercises to Add to Your Shoulder Workouts

Heavy Partial Rep Side Lateral Raise x 4-6 reps
superset
Full Range Side Lateral Raise x failure
3 sets

Pinch Press
3 sets x 12-15 reps

Plank Band Pull-Through
3 sets x 12-15 reps

Single-Arm Modified Arnold Press
3 sets x 12-15 reps

Single-Arm Alternating Cable Front Raise
3 sets x 12-15 reps

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

Five Exercises to Add to Your Arm Workouts

Outward Dumbbell Curl
3 sets x 10-12 reps

Tate Press
3 sets x 10-12 reps (each arm)

Reverse EZ-bar Curl
3 sets x 12-15 reps

EZ-bar Grip-switch 21 Curl (aka 21s)
3 sets x 21 reps

Eccentric Skull Crusher Press
3 sets x 8 reps

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

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Six Exercises to Add to Your Ab Workouts

Hanging Knee Raises + Leg Extensions
3 sets x 10 reps

Bank Plank with Row to Knee Twist-Ins
3 sets x 12 reps (each side)

Lying Leg Raise with TVA Twist
3 sets x 12 reps (each side)

Frog Plank (Variation 1 and Variation 2)
2 sets x 12 reps

Stability Ball Abdominal Twist
3 sets x 12 reps (each side)

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

Five Exercises to Add to Your Back Workouts

Meadows Row
3 sets x 8 reps

Wrist Pullup
3 sets x 12 reps

Seated One-arm High-cable Lat Pulldown
3 sets x 12 reps

Iso-lateral Standing Pullover
3 sets x 12 reps

3-Count Shrugs
3 sets x 15 reps

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.

Six Exercises to Add to Your Leg Workouts

TKE Terminal Knee Extension
3 sets x 10 reps (each leg)

TRX Pistol Squat
3 sets x 10 reps (each leg)

Kettlebell Front-loaded Good Morning
3 sets x 15 reps

Band Glute Kick Back
3 sets x 20 reps (each leg)

Single-leg Banded Deadlift
3 sets x 10 reps (each leg)

ViPRs: (1) Thread the Needle; (2) Uppercut Forward Lunge; (3) Lateral Shuffle
Complete 10 reps of each movement for 1 complete set

WATCH the exercise demonstrations here.

OTHER STORIES YOU MIGHT LIKE:
The 8-Week Bulk Up Program
The Redemption Workout Program

DON'T FORGET:
Download the latest update to The 21-Day Shred app for iOS devices. If you're an Android user, get a copy of the PDF.