How to Do Pre Exhaustion Training Routines

Step 1

While there are a lot of really fun routines out there, pre-exhaustion routines are some of the funnest. The most fun. The most funnest, if you will. Why all the hubbub? Because they're awesome. With the proper pre-exhaustion routines you can create a workout plan that only requires you to step foot in the gym 3 times a week, still getting you the same results as some guy (such as myself) who goes to the gym virtually every day. In the following paragraphs I'll outline the idea behind exhaustion routines, a week-long routine that you can carry with you forever and always, and I'll also explain why that routine will be of benefit to you whether you're an amateur lifter or a pro.

Step 2

The premise behind pre-exhaustion routines is this: they work one small muscle with one isolated exercise, and then they follow up with two compound exercises that continue to work that muscle but work other muscles as well. This kind of training routine tires out the isolated muscle early, and then it tires out that muscle again with the compound exercises. However, those compound exercises also work a ton of other muscles, which leaves room for extra days away from the gym in order to fully recover. Read on for the week-long routine.

Step 3

Monday: Biceps, 2 compound exercises. You'll start this workout with 5 sets of seated EZ bar preacher curls. This exercise isolates the biceps, and 5 sets of it will be more than sufficient to tire the muscle out a bit. Afterwards, you'll move on to the first compound exercise: 5 sets of wide-grip pullups. Pullups continue using the biceps, but they also use the back, shoulders, and traps. Then you'll do your second compound exercise: 5 sets of bent over dumbbell rows. Similar to pullups, bent over dumbbell rows work your biceps, back, shoulders, and traps (and as a bonus, your core). Together, these three exercises will completely destroy your biceps while simultaneously working your back and shoulders to sufficient exhaustion.

Step 4

Wednesday: Triceps, 2 compound exercises. You'll start Wednesday's workout with 5 sets of EZ bar skullcrushers. This exercise isolates the triceps and does a ton of damage to them. They'll definitely be exhausted after 5 sets. Afterwards, you'll move on to incline barbell bench presses. Incline bench presses work your triceps as well as your chest, shoulders, and back (a little bit). Do 5 sets of that and then move over to your last exercise: dips. Dips do work your triceps a lot; but they also work your biceps, chest, shoulders, traps, and core. All together, these three exercises will dominate your triceps and leave your other major body parts feelin' a similar amount of hurt.

Step 5

Friday: shoulders, 2 compound exercises. Friday will begin with 5 sets of front/side/post raises at a minimum of 20 reps per set. These 5 sets will exhaust your shoulders like nobody's business, and afterwards you can move on to some compound exercises that work other major parts of your body. Namely, to begin, squats. 5 sets of squats will work your quads, calves, core, hamstrings, back, traps, and shoulders. This exercise will tire out your entire body, leaving you vulnerable to the next compound exercise: the clean and press. 5 sets of 6-8 reps of this exercise will completely fry your quads, calves, hamstrings, core, shoulders, biceps, triceps, chest, shoulders, traps, back, and any other muscles you can think of. This exercise is great for finishing off the week because it works literally every single part of your body. At the end of this workout, you'll be glad that you have three days until you step back into the gym on Monday.

Step 6

Pre-exhaustion workouts are great because they work the small muscle groups specifically while still giving more than ample attention to the larger muscle groups. You'll find that your size, strength, definition, and endurance all increase from these workouts. Furthermore, they're excellent because they allow you to spend less than half of your days of the week inside of the gym. And while most meatheads love the gym, it is nice to have a break once in a while. These workouts let you have your cake and eat it too, giving you more results with less time.