You’re not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there’s that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you’ve done an outstanding job at holding your body back from it’s potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We’re creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everything’s always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they’re the cornerstones. But they’re not the only exercises known to man. Step into advanced isolation training.

Eugene Isaev (@eugeneaesthetics) is an LA-based certifed personal trainer.

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HOW IT WORKS

Your typical program consists of a big, compound exercise or exercises followed by isolation exercise, or exercises. [See also: The Compound/Model Body Plan] For this particular approach, you’re going to chill out on the big lifts and double-down on the little ones. Isolation exercises a great way to hyper-focus and zero in on one particular muscle, but they also help you tap into smaller, more discreet muscle fibers. While a barbell bench press is pounding your pectorials, a cable or dumbbell flye that’e executed from 10-12 slightly different angles is uncovering the fresh spots.

DIRECTIONS

For 2-3 weeks, couple up a large muscle group (legs, back, chest) with a smaller muscle group (shoulders, arms, abs) or a push and a pull. Shoot for 1 days rest between workouts. Cycle back onto your regular programming after the 2-3 weeks are up. Rest 30 seconds or less between sets.

THE WORKOUTS

Detailing of Your Chest Muscles

1. Alternating Three-Angle Dumbbell Press 3 sets 12-15 reps each variation
2. Incline Dumbbell Round-Around 5 sets 12-15
3. Bent-over 1 1/4 Cable Flye 5 sets 10-12

Detailing of Your Biceps and Triceps Muscles

1. Incline Bench Triceps Rope Pulldown 5 sets 12-15 reps each
2. Wide-grip Bench Press Mouth Crushers 4 sets 8-10 reps
3. Dumbbell Drag Curls 4 sets 8-10 reps
4. Superhero Slow-Motion Hammer Curls 4 sets 10-12 reps

Detailing of the Muscles of Your Shoulders

1. Dumbbell Three-Point Raises 4 sets x 15 reps each variation
2. Dumbbell Arnold Press 3 sets x 15 reps
3. Dumbbell Lying Lateral Raise 5 sets x 15 reps
4. Cable Pull Aparts 4 sets x 15 reps

Detailing of the Muscles in Your Back

1. Dumbbell Lat Raises While Lying on Bench 4 sets 12-15
2. Half-seated Rope Lat Pulls 5 sets 10-12
3. Single-arm Cable Lat Pulldown 4 sets 12-15 reps per side
4. T-Bar Row 4 sets 8-10

Detailing of the Muscles in Your Legs

1. 1 ¼ Dumbbell Squat 5 sets x 12 reps
2. Single-leg Glute Bridge 3 sets x 10-12 reps per leg
3. Barbell Romanian Deadlift 4 sets x 10 reps
4. Three-Point Standing Calf Raise 3 sets x 15 reps

Detailing of Your Abdominal Muscles

1. Bench Knee Tucks 3 sets x 20 reps
2. Plank Shoulder Taps 3 sets x 15 reps per side
3. Side Bend 4 sets x 25 reps per side
4. Cable Crunch 4 sets x 25 reps