Me..Day 1

[morfius]

It's good that you are keen to get started with a workout.

Here are a few notes you may find useful:

From your pictures, we can see that your core body shape is particularly rectangular and a more triangular shape would give you a more defined look.

As a positive note, your arms already look fairly well defined and you clearly have some decent biceps.

Your upper chest appears slightly out of proportion in relation to your arms, so, this is going to need some work.

Do you have access to a gym or weights?

Make sure you incorporate plenty of upper body weights to help broaden your upper body.

You will also want to incorporate plenty of cardio into your new program to get your body fat percentage down and help to define your abs.

I wish you luck on your new program and hope you achieve the results that you desire.

 

[g8r80]

Morfius made some good observations.

Read the stickies for guidance. The only thing I can offer is Lat pull downs will do a lot to change that rectangular torso into a more v shaped torso within genetic and effort limits of course.

 

[theGOOCH]

...what they said

You have pretty nice natural peaks on your biceps. You need to beef up your chest and shoulders, but I wouldn't focus on them, just do full body workouts and build everything. Then when you cut you'll really have something to cut down to.

 

[vojdancov]

I'd like to add, work on your lats/back it will give your body a nice shape. I'd suggest you to include pull-ups in your routine.

Good luck and train hard!

 

[openczun]

I'd suggest you to include pull-ups in your routine.

I'll second that. It's amazing what gains on the lats ( and traps) do for a body image. From what I can tell also, they both respond pretty quickly to training.

Good luck !

 

[stagesixx]

Do you have access to a gym or weights?


You will also want to incorporate plenty of cardio into your new program to get your body fat percentage down and help to define your abs.

Yea I do have access to the gym. Here is the program that I have started.

Day 1
Bench
Incline Press (DB)
Flyes
Close grip Bench
Lying Tricep Extension
Kickback
Twisting Trunk Curl


Day 2
Bent Over Row
Lat Pulldowns
Deadlift
Bicep Curls
Preacher Curls
DB shrugs

Day 3
Shoulder Press
Squats
Leg Press
Calf Raise

It's three days on and then one day off. On workout days I do SS cardio for about 30 mins and on non-workout days I do about 15-20 minutes of HIIT. Will that routine be good for me?

Thanks for all the feedback guys!