getting ripped

[franks2089]

Okay I have a pretty defined 6 pack so I think my body fat % is low enough to have cuts else where, but I only have defination when I'm flexing a muscle. How do you get defination when not flexing at all? What is the best amount of reps per set? I have heard the 3-8 range is ideal for building muscle?

If I did this right my current workout routine is attached to this. O and when it says J= that just means I do what ever excercise is in the parenthesis when I'm at the gym

 

[Champr23]

Hi

First, you go to the gym consistently. To get bigger and stronger.
You only have defined muscles when you flex because your not toned and musclular enough which you should have just said in the first place.
Idealy you want to go 8 for building larger muscles. 10 reps is what normal people should do. b/w 8-10.
If i were u i would trash that whole workout routine. It is for advanced people. Stick to working out 3X per week. M, W, F. 3-4 solid workouts daily and gradually work up in weight/and or sets for some excersies.