keep in mind you don't have to change the exercises your doing, although I recommend you do every once in a while, but you can change the amount of weight, sets, and reps. That will give some variation to your workouts. Also you can change your rep timing. For example, when benching go 2 seconds pushing weight 1 held up, not locked, then 4 seconds down to your chest and repeat. And you can change your types of sets. For example: Straight Sets - a number of repetitions followed by a rest, then another set and repeat until all assigned sets of that exercise are complete. Then move to the next exercise. Super Sets - a set of two different exercises done back to back without rest in between. Rest. Repeat. Giant Sets - a set of 3 different exercises performed back to back without rest in between. Rest. Repeat. Drop Sets - several sets of the same exercise performed back to back with very little rest in between. Often each successive set of exercise is done with a lighter weight or fewer reps. Circuit Sets - moving from one exercise to another in rapid succession taking very little rest. Generally, a circuit has 7 exercises and is regulated by heart rate. Repeat for assigned rounds. Burnout Sets (B/O) - A single set of exercise done to complete exhaustion.