May 4th. the Gym was close because of hollidays so had to start on May 5th. with this new workout.
a) 15 minutes Stationary Bike to heat up.
b) 3 x 10 Squats (100 lbs)
c) 4 x 10 Barbell Bench Press (80 lbs)
d) 4 x 12 Wide Grip Rear Pulldowns (50 lbs)
e) 4 x 12 Wide Grip Pulldowns (50 lbs)
f) 1 x 10 Dumbell Lunge (20 lbs each)
g) 32 Minutes Tae Bo 2 for Cardio
Had to stop Dumbell Lunge at 10 because shoes were of no help, I slide 5 or 6 times on those 10 reps (with each leg) I'll try to new one with more grip today.
Rey's Workout Journal
Moderators: Boss Man, cassiegose
don't need 2 pulldowns in 1 session, and never do them pulling behind your head...replace that one with a row variation
www.uponlinetraining.com
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Reynaldo_gr
- STARTING OUT
- Posts: 13
- Joined: Wed Apr 22, 2009 8:14 am
Just as I though, Consider it done 
For today session I'm changing it for either Barbell Row or Two Arms Dumbell Rows.
It will be something Like This
a) 15 minutes Stationary Bike to heat up.
b) 3 x 10 Dumbell Lunges or Barbell Deadlifts (60+ lbs)
c) 4 x 10 Declined Barbell Bench Press (70+ lbs)
d) 4 x 10 Barbell Rows or Dumbell Rows (50+ lbs)
f) 4 x 10 Upright Barbell Deltoid Rows (30+ lbs)
g) 30+ Minutes Tae Bo 2 for Cardio
(Time is no longer an issue since I'm commiting to workout, I totally shifted agenda around it and pushed everything aside)
I'm not sure about the Barbell Deltoid, shoulders will be tired at the time I got to them but will try them anyway.
About the reps and sets I'm not doing them exactly as portraited since I'm slowly adding weights (depending on the exercise) after each sets so most of the time it goes something like 12-10-8-6 or 12-10-10-6 depending on how much I add, but always for the last set of all Barbell/Pulldows I add something between 20/30 lbs
For today session I'm changing it for either Barbell Row or Two Arms Dumbell Rows.
It will be something Like This
a) 15 minutes Stationary Bike to heat up.
b) 3 x 10 Dumbell Lunges or Barbell Deadlifts (60+ lbs)
c) 4 x 10 Declined Barbell Bench Press (70+ lbs)
d) 4 x 10 Barbell Rows or Dumbell Rows (50+ lbs)
f) 4 x 10 Upright Barbell Deltoid Rows (30+ lbs)
g) 30+ Minutes Tae Bo 2 for Cardio
(Time is no longer an issue since I'm commiting to workout, I totally shifted agenda around it and pushed everything aside)
I'm not sure about the Barbell Deltoid, shoulders will be tired at the time I got to them but will try them anyway.
About the reps and sets I'm not doing them exactly as portraited since I'm slowly adding weights (depending on the exercise) after each sets so most of the time it goes something like 12-10-8-6 or 12-10-10-6 depending on how much I add, but always for the last set of all Barbell/Pulldows I add something between 20/30 lbs
straight away if i see a workout that has the same sets and reps for each program i look away...the body needs more then 10 reps per exercise
i think you're better off setting a rep range (4 x 6, 4 x 8 etc) then simply using the same wt for all sets...if tyou get all the sets/reps then increase the enxt workout...if not stay with that wt until you do
www.uponlinetraining.com
i think you're better off setting a rep range (4 x 6, 4 x 8 etc) then simply using the same wt for all sets...if tyou get all the sets/reps then increase the enxt workout...if not stay with that wt until you do
www.uponlinetraining.com