ok down below im going to tell u my exercise routine for the week please tell me any changes i should make to see greater and quicker results 4 my arms and mainly my stomach as i really want a flat stomach and rippling abbs with none of my stomach hanging ova a bit
MONDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
TUESDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 15 flys with 5 kg weights then i get my 5 kg weight and do 10 on 1 arm then have a 15 sec break then 8 then 15 sec break then 6 then 15 sec break then 4 then 15 sec break then 2. then 3 sets of 20 weighted crunches and then with my 3.5 kf weights i do 150.
WEDNESDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
THURSDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 15 flys with 5 kg weights then i get my 5 kg weight and do 10 on 1 arm then have a 15 sec break then 8 then 15 sec break then 6 then 15 sec break then 4 then 15 sec break then 2. then 3 sets of 20 weighted crunches and then with my 3.5 kf weights i do 150.
FRIDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
saturday and sunday r my rest days
MONDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
TUESDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 15 flys with 5 kg weights then i get my 5 kg weight and do 10 on 1 arm then have a 15 sec break then 8 then 15 sec break then 6 then 15 sec break then 4 then 15 sec break then 2. then 3 sets of 20 weighted crunches and then with my 3.5 kf weights i do 150.
WEDNESDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
THURSDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 15 flys with 5 kg weights then i get my 5 kg weight and do 10 on 1 arm then have a 15 sec break then 8 then 15 sec break then 6 then 15 sec break then 4 then 15 sec break then 2. then 3 sets of 20 weighted crunches and then with my 3.5 kf weights i do 150.
FRIDAY:
in the morning i do 300 half sit ups half crunch things and 70 to 80 pushups
then at night i do 4 sets of 50 crunched then 3 sets of 20 weighted crunches
then i lie on the ground put my hands under my ass or beside me and do 3 sets of 40 leg raises and then 40 lifts of 3.5 kg weights above my head.
saturday and sunday r my rest days
