At the beginning of this month I started a new workout regime. I downloaded the full version of GymGoal,
http://www.smaltek.com/index.html
I am doing a 3 day split called Pull / Push / Legs
I am also doing 2 days of cardio per week.
I am not going to heavy initially so I don't injure myself whilst getting used to using the free weights. Also getting some help from others at the gym in regard to correct technique etc..
So on the pull day I do things like..
Front Pulldowns, Rear Pulldown, Upright rows, T-bar row, shrugs, rear delt row, arm curls, preacher curls, wrist curls & reverse wrist curls.
On the Push day I do things like...
Bench Press, Bench press incline, Flyes, shoulder press, triceps ext., cable pulldows, neck extensions.
On the legs day do various leg exercises (however as I injured my knee 2 months ago I have not really been doing much of the leg exercises.
With the above I do 4 sets of each one, with the first set being a warmup sets, the 2nd set aiming for about 8 reps with the 3rd and 4th about 4-6 reps. With each set I increase the weight...
Though on above ......