Ive been working out for about 3 months. My main goal was try and get abs, but now i want bigger arms and what not. I have abs but they arent toned.View attachment 5552. I dont have that estrogen disease either, i just have extra fat on my chest. I still havent achieved flat abs, and i decided instead of following what my friends tell me to do i should make my own. I spent a couple hours researching and this is what i came up with for a weekly workout routine. When i say "machine" its because i dont remember what it is actually called. The underscore 10_16 is the number of reps and i do about 3 reps of each.
I weigh about 147, and im about 5'8. I recieve a lot of advice, its hard to piece together whats good and whats bad. Anything you shed on the subject can be helpful.
I eat 4 eggs 4 pieces of toast in the morning (egg whites)
Usually a turkey sandwich (or roast beef, or chicken) for lunch
dinner usually macaronis, or some type of meat.
I eat fruit all throughout the day. Ill also have other sandwiches and snacks like turky or peanut butter. Plus 2 protein shakes a day. Thats the gist of my diet.
ABS- Tuesday, Thursday, Saturday
Excercise Reps
Sideplank hip lift 10_12
oblique arm sweeps 12_16
russian twists 12_16
ball tucks and pikes 12_16
bycicle 12_16
Chair leg raises 12_16
ball crunch 12_16
vertical leg crunch 12_16
long arm crunch 12_16
reverse crunch 12_16
plank 20-60secs 3-5 reps
v crunches 12_16
extended leg crunch 12_16
crunches 75_100
ARMS - Wensday, Saturday
Exercise Reps Weight Set 1 Set 2 Set 3
Dumbbell curl 8_12
barbbell curl 8_15
incline curl 10_16
bicep curls alternate 8_16
hammer curl 8_15
concentration curls 8_16
reverse curls 8_16
Shoulder- Wensday, Saturday
Exercise Reps weight set 1 set 2 set 3
lateral raises 10_16
overhead press 12_16
front raise 12_16
upright row 12_16
Chest Tuesday, Friday
Exercise Reps Weight Set 1 Set 2 Set 3
Pushup 10_16
pushups on ball 8_16
bench press 8_16
barbbell bench press 8_16
chest press with bands 8_16
chest fly with dumbbell 8_16
incline chest press 8_16
y chest press 8_16
Fly machine 10_16
Chest machine 10_16
one armed push 10_16
dips 10_16
Tricep Tuesday, Friday
Exercise Reps Weight
Tricep Extensions 10_16
Skull crushers 10_16
seated tricep extension 10_16
tricep push machine 10_16
Legs -Thursday, Sunday
Exercise Reps Weight
lunges 10_16
squat 10_16
deadlift 10_16
Leg machine1 10_16
leg machine 2 10_16
leg machine 3 10_16
leg machine 4 10_16
Back- Thursday, Sunday
Exercise Reps Weight
Back machine 1 10_16
Back machine 2 10_16
Back machine 3 10_16
Back machine 4 10_16
Cardio- All week
Exercise time Intensity
five fives 30 minutes
bike 15-30 minutes
stair climber 10-15 minutes
I weigh about 147, and im about 5'8. I recieve a lot of advice, its hard to piece together whats good and whats bad. Anything you shed on the subject can be helpful.
I eat 4 eggs 4 pieces of toast in the morning (egg whites)
Usually a turkey sandwich (or roast beef, or chicken) for lunch
dinner usually macaronis, or some type of meat.
I eat fruit all throughout the day. Ill also have other sandwiches and snacks like turky or peanut butter. Plus 2 protein shakes a day. Thats the gist of my diet.
ABS- Tuesday, Thursday, Saturday
Excercise Reps
Sideplank hip lift 10_12
oblique arm sweeps 12_16
russian twists 12_16
ball tucks and pikes 12_16
bycicle 12_16
Chair leg raises 12_16
ball crunch 12_16
vertical leg crunch 12_16
long arm crunch 12_16
reverse crunch 12_16
plank 20-60secs 3-5 reps
v crunches 12_16
extended leg crunch 12_16
crunches 75_100
ARMS - Wensday, Saturday
Exercise Reps Weight Set 1 Set 2 Set 3
Dumbbell curl 8_12
barbbell curl 8_15
incline curl 10_16
bicep curls alternate 8_16
hammer curl 8_15
concentration curls 8_16
reverse curls 8_16
Shoulder- Wensday, Saturday
Exercise Reps weight set 1 set 2 set 3
lateral raises 10_16
overhead press 12_16
front raise 12_16
upright row 12_16
Chest Tuesday, Friday
Exercise Reps Weight Set 1 Set 2 Set 3
Pushup 10_16
pushups on ball 8_16
bench press 8_16
barbbell bench press 8_16
chest press with bands 8_16
chest fly with dumbbell 8_16
incline chest press 8_16
y chest press 8_16
Fly machine 10_16
Chest machine 10_16
one armed push 10_16
dips 10_16
Tricep Tuesday, Friday
Exercise Reps Weight
Tricep Extensions 10_16
Skull crushers 10_16
seated tricep extension 10_16
tricep push machine 10_16
Legs -Thursday, Sunday
Exercise Reps Weight
lunges 10_16
squat 10_16
deadlift 10_16
Leg machine1 10_16
leg machine 2 10_16
leg machine 3 10_16
leg machine 4 10_16
Back- Thursday, Sunday
Exercise Reps Weight
Back machine 1 10_16
Back machine 2 10_16
Back machine 3 10_16
Back machine 4 10_16
Cardio- All week
Exercise time Intensity
five fives 30 minutes
bike 15-30 minutes
stair climber 10-15 minutes
