Have you ever noticed that most people in the gym are doing the same exercises over and over and over again…without much success. That is because they really don’t know what they are doing and they just start doing what they see other people doing. I know, I’ve fallen into that trap before myself. But, then I made some realizations. And I’m going to share them with you as well as a great new workout routine.

I use to do a lot of what are referred to as single joint exercises. These are exercises that isolate specific muscles such as the bicep, leg curls, leg extensions. I worked out on machines a lot as well. But, I was getting really bored doing the same old things and started looking into better ways to make some results.

I learned that the problem with machines is that they limit your body’s range of motion to a specific movement. Thus is not the way the body was meant to operate. I also learned that, while single joint exercises build muscle which burns fat they really don’t cause you to exert yourself too greatly.

Then I discovered compound or multi joint exercises. These exercises will actually cause you to exert so much effort that you will be burning calories at a higher rate for days after. These exercises will work your entire body and actually cause you to burn more fat than running.

Day 1: Military press, lunges, dumb bell swings, dips
Day 2: Straight legged dead lifts, one armed bar bell curls, pull ups, renegade rows
Day 3: Dumb bell snatches, clean and jerks, squats and bench press
Day 4: chin ups, bent over rows, dead lift.