Okay...so it's time to change up your current routine! There are several methods I teach to shake up a program. For instance: super sets, combo sets, giant sets, pyramids (typical), & reverse pyramids are some prime examples of how to shake up your current routine.

Super sets: Take 2 different exercise for the same muscle group and perform them back to back with as little delay as possible, followed by a 30-45sec rest.....then repeat until desired # of sets are completed.
Example: Flat chest press + DB pullovers + rest.......repeat.

Combination sets: Take 2 different exercises....each from a different muscle group and perform them back to back, followed by a 30-45 sec rest.
Example: Shoulder press + pull-ups + rest.......repeat.

Giant sets: Take 3-4 exercises for the same muscle group and perform them consecutively with minimal rest in between until they are all completed, followed by a 45-60 sec rest.
Example: DB bicep curls + rope curls + barbell curls + rest.........repeat.

Pyramids: This is a traditional method where you first begin with 2 warm up sets for a particular muscle group, then you gradually add weight after each set is perform. It's important to set a target rep range (i.e. 10-12 reps, 8-12 reps, etc...) and attempt to stay within the set rep range all the while increasing the weight.

Reverse pyramids: This is as simple as it sounds......it's a pyramid in reverse! Just as you would with a traditional pyramid, you start off with 2 warm up sets (sometimes I even add a 3rd depending on how ready I feel). Then you choose the heaviest weight that you are going to use for that particular exercise and begin with your 1st 'working' set. After each set, reduce the weight 5-10lbs until you have completed the total number of desired sets.Again...you should have a rep range that you attempt to stay within so you know approximately how heavy your 1st weight of choice should be.

*Note....it's really only effective to use reverse pyramids for the combination exercises (i.e. flat/incline bench press, squats/lunges, military press, bent-over rows, dead-lifts, etc...). These are examples of exercises that use a COMBINATION of two or more muscle groups to perform the task at hand.

BEWARE.....over-training is very common and can happen to you, so make certain you provide your body w/ at least 1-2 days per week where you don't perform any strenuous activity.