Hi, I've been attending the fitness first gym where i live now since January, I'm 16 years of age and have noticed a massive improvement in my upper body, chest mostly and shoulders. Currently wanting to lose fat on my abs to make them more defined as i have the muscle there i just dont have low enough body fat to make them show strongly. So any advice would be very much appreciated.
My workout is also very long though only performed 3-4 times a week i think it needs to be broken down.
Monday,Wednesday, Friday, Sunday-
Bench Press -50kg (working up from just the bar)
Chest Fly- 70kg (Going down each set, 5sets)
Abdominal Machine-50kg (going down each set, 5sets)
Shoulder Press - 50kg (Down each set, 5sets)
Shoulder lift/curl(Not sure on name -.-) 50kg (Down each set, 4sets)
Abdominal Crunch Machine- Triple Dips (Adding weight reducing reps)
Legs- Lower and Upper 70kg and down
Back- Low Row - 35kg (increasing reps each set, same weight)
Back- Lat Pull downs (56kg and down each set 4sets)
Triceps- Triceps Pull down (55kg down 5sets)
Biceps- Now i usually do a bar but recently changed to free weight
dumbbell curls from 4kg warm up up to 14kg but they don't seem to be working i might be doing a incorrect technique but I'm not tired enough from them
Leg Raises- 4 sets x 25 reps
Every exercise above is 10reps a set, Bench press is only 5-8 reps
After Workout i usually take a Maxmuscle protein shake (56g protein one, after a steam room/Sauna cooldown)
Diet
this is probably where I'm going wrong
Sausage butty/ Cereal
Chicken/Tuna/Ham sandwiches 2/3 of them
Fruit (either banana or apple)
crisps/choc bar
Lucozade
Pre workout- Pasta/Spaghetti
Gym+ Protein Shake
Fish/Chicken/Steak/Curry/Pie with Chips/Potatoes/Mash + Beans/Rice + Broccoli and cauliflower.
3-4 cups of tea throughout day, then usually late night snacks will be biscuits/crisps :/
My body is in good shape however i need a cardio possibly rowing. I'm also starting up boxing again soon on a monday, my abs are visible slightly but no where near what i want, my chest is very defined and toned, legs are okay, triceps are good, biceps are okay. Shoulders are fairly big also.
Sorry for waffling but that's pretty much my gym workout, just looking for some advice to improve my workout and my body to be bigger and more defined
Currently 5'11 154 lbs/ 70kg in weight.
any comments welcome!
My workout is also very long though only performed 3-4 times a week i think it needs to be broken down.
Monday,Wednesday, Friday, Sunday-
Bench Press -50kg (working up from just the bar)
Chest Fly- 70kg (Going down each set, 5sets)
Abdominal Machine-50kg (going down each set, 5sets)
Shoulder Press - 50kg (Down each set, 5sets)
Shoulder lift/curl(Not sure on name -.-) 50kg (Down each set, 4sets)
Abdominal Crunch Machine- Triple Dips (Adding weight reducing reps)
Legs- Lower and Upper 70kg and down
Back- Low Row - 35kg (increasing reps each set, same weight)
Back- Lat Pull downs (56kg and down each set 4sets)
Triceps- Triceps Pull down (55kg down 5sets)
Biceps- Now i usually do a bar but recently changed to free weight
dumbbell curls from 4kg warm up up to 14kg but they don't seem to be working i might be doing a incorrect technique but I'm not tired enough from them
Leg Raises- 4 sets x 25 reps
Every exercise above is 10reps a set, Bench press is only 5-8 reps
After Workout i usually take a Maxmuscle protein shake (56g protein one, after a steam room/Sauna cooldown)
Diet
this is probably where I'm going wrong
Sausage butty/ Cereal
Chicken/Tuna/Ham sandwiches 2/3 of them
Fruit (either banana or apple)
crisps/choc bar
Lucozade
Pre workout- Pasta/Spaghetti
Gym+ Protein Shake
Fish/Chicken/Steak/Curry/Pie with Chips/Potatoes/Mash + Beans/Rice + Broccoli and cauliflower.
3-4 cups of tea throughout day, then usually late night snacks will be biscuits/crisps :/
My body is in good shape however i need a cardio possibly rowing. I'm also starting up boxing again soon on a monday, my abs are visible slightly but no where near what i want, my chest is very defined and toned, legs are okay, triceps are good, biceps are okay. Shoulders are fairly big also.
Sorry for waffling but that's pretty much my gym workout, just looking for some advice to improve my workout and my body to be bigger and more defined
Currently 5'11 154 lbs/ 70kg in weight.
any comments welcome!