Testing Out New Workout Regime - GoFuckYourself.com

james_clickmemedia · 01-18-2010, 06:01 AM

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 ......

neonlights · 01-18-2010, 07:25 PM

good luck.

how long do you rest in between sets ? i do 40 secs.

bushwacker · 01-18-2010, 07:32 PM

Squat, deadlift, bench press, pullups,...........eat right and get plenty of sleep. rinse and repeat.

AIbenjamink · 01-18-2010, 07:37 PM

Looks pretty good, on chest day I like to alternate between cable flys, dumbbell presses, and barbell press for upper/middle/lower pecs. For example, barbell flat bench, dumbbell incline press, cable decline, and rotate on your next chest day.

Also, I would watch the neck extensions, rather easy to hurt yourself with too much weight.

01-18-2010, 06:01 AM	#1
james_clickmemedia Confirmed User Join Date: Apr 2003 Location: Texas / London Posts: 2,204	Testing Out New Workout Regime 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 ...... __________________ $ CLICKMEMEDIA.COM $ CONVERTING ETHNIC TRAFFIC SINCE 1998 ~ $30+PPS BLACK-X.COM - NEW BLACK EX-GF SITE CLICKMEMEDIA.COM ~ ICQ - 8788771

01-18-2010, 07:37 PM	#4
AIbenjamink Confirmed User Industry Role: Join Date: Jan 2009 Posts: 420	Looks pretty good, on chest day I like to alternate between cable flys, dumbbell presses, and barbell press for upper/middle/lower pecs. For example, barbell flat bench, dumbbell incline press, cable decline, and rotate on your next chest day. Also, I would watch the neck extensions, rather easy to hurt yourself with too much weight. __________________ *Benjamin* : [email protected] : 405-243-447 : www.AdultInterface.com

01-18-2010, 07:25 PM	#2
neonlights So Fucking Banned Join Date: Dec 2009 Posts: 464	good luck. how long do you rest in between sets ? i do 40 secs.

01-18-2010, 07:32 PM	#3
bushwacker Confirmed User Join Date: Jun 2002 Location: so. fla. Posts: 2,817	Squat, deadlift, bench press, pullups,...........eat right and get plenty of sleep. rinse and repeat.