I've been going to a gym with me work pals from the start of October now. We have been into the gym on mornings, two days per week. I had a break on holidays and now I came up with a new regime:
1st Day (Monday)
- Dumbbell bench press
- Front Pulldown
- Dumbbell bench press, inclined (new)
- Bent-over row with dumbbells (new)
- Dumbbell Fly
- Shrug (new)
- Inclined shoulder raise (new)
2nd Day (Wednesday)
- Leg press / Thighs
- Leg press / Calves (new)
- Hamstrings with lever
- Long back muscles with weight
- Abdominal with lever
- Waist rotation with lever
3rd Day (Friday)
- Military press with dumbbells
- Upright row
- Dumbbell rear delt row (new)
- Dumbbell curl (new)
- Preacher curl
- Preacher curl reverse grip (new)
- Cable pullover
The main feature is that the regime is divided to three days so I can concentrate better on the exercises. In two-day regime the last exercises for a day were not done on full throttle. There are some new exercises too for muscles not included in the previous 2-day regime.
Yesterday I did the 2nd day and it seems that I have to increase the duration of the breaks. Or at least modify the order as the critical part seemed to be "Long back muscles with weight". I think I'll have to leave that last.
Tomorrow is the first time with 3rd day. I am having doubts regarding the Cable pullover. While a good exercise, it is difficult to do just right. But OTOH this same goes for other triceps exercises too.
I came up with a nice resource: http://exrx.net/Exercise.html
