Hey guys,
I am 26 years old, 6'1' weighs 190 pound. I ve been working out since I was 18 although i guess i really got hooked prabably last couple of years.
I (try) go to the gym everyday except for sunday. Also, i have pretty strict diet as well.....
Following is my new workout routines which I started about month ago:
M,W,F - 30 mins of cardio along with circuit exercise from MH9(i can't just simply post the URL)
Monday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise*, then complete the rest of the circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Bent-Leg Knee Raise* 12–15 none 1
Oblique V-Up* 10 each side none 1
Bridge* 1 or 2 none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
Wednesday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise* once, then complete rest of circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Pulse Up* 12 none 1
Saxon Side Bend* 6-10 each side none 1
Side Bridge* 1 or 2 each side none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
Friday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise*, then complete the rest of the circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Bent-Leg Knee Raise* 12–15 none 1
Oblique V-Up* 10 each side none 1
Bridge* 1 or 2 none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
T,T,S - swimming, running or other cardios.
Before, I used to do one muscle goup exercise each day (m-chest, t-back, w-shoulder, t-legs, f-biceps, s-triceps 3 exercises 3 sets of 10 to 12 reps) along with 30 min of cardio however, one of the trainner at my gym recommanded me to change up the routine because my goal was to be lean, toned and cut.
Anyways, I think i workout hard however, I do not like the way I see my self from the mirror and i think its mainly due to my chest and stomach.
Is there anything I can do to get nicer stomach and nicer chest ASAP??
Please help
Thanks
P.S. I have attached a recent picture of my upper body
any recommandation will be appreciated
Thanks again
I am 26 years old, 6'1' weighs 190 pound. I ve been working out since I was 18 although i guess i really got hooked prabably last couple of years.
I (try) go to the gym everyday except for sunday. Also, i have pretty strict diet as well.....
Following is my new workout routines which I started about month ago:
M,W,F - 30 mins of cardio along with circuit exercise from MH9(i can't just simply post the URL)
Monday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise*, then complete the rest of the circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Bent-Leg Knee Raise* 12–15 none 1
Oblique V-Up* 10 each side none 1
Bridge* 1 or 2 none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
Wednesday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise* once, then complete rest of circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Pulse Up* 12 none 1
Saxon Side Bend* 6-10 each side none 1
Side Bridge* 1 or 2 each side none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
Friday:
Total-Body Strength Training Workout with Ab Emphasis
Complete one set of each ab exercise*, then complete the rest of the circuit twice.
Exercise Repetitions Rest Sets
Traditional Crunch* 12–15 none 1
Bent-Leg Knee Raise* 12–15 none 1
Oblique V-Up* 10 each side none 1
Bridge* 1 or 2 none 1
Back Extensions* 12–15 none 1
Squat 10–12 30 seconds 2
Bench Press 10 30 seconds 2
Pulldown 10 30 seconds 2
Military Press 10 30 seconds 2
Upright Row 10 30 seconds 2
Triceps Pushdown 10–12 30 seconds 2
Leg Extension 10–12 30 seconds 2
Biceps Curl 10 30 seconds 2
Leg Curl 10–12 30 seconds 2
T,T,S - swimming, running or other cardios.
Before, I used to do one muscle goup exercise each day (m-chest, t-back, w-shoulder, t-legs, f-biceps, s-triceps 3 exercises 3 sets of 10 to 12 reps) along with 30 min of cardio however, one of the trainner at my gym recommanded me to change up the routine because my goal was to be lean, toned and cut.
Anyways, I think i workout hard however, I do not like the way I see my self from the mirror and i think its mainly due to my chest and stomach.
Is there anything I can do to get nicer stomach and nicer chest ASAP??
Please help
Thanks
P.S. I have attached a recent picture of my upper body
any recommandation will be appreciated
Thanks again
