Hey everyone,
It would be absolutely great if you could comment and tell me what you think about my workout routine
Really need advice. My main issue is that abs which is top priority are some times more obvious inconsitency (perhaps it is swollen from over training of abs? not sure at all). after which my second aim of working out is to well get lean and rip. I would rather be lean over big and bulky any day
My specs:
Age - 17
Weight - 52kg
Height - 165cm
Workout days - 4 days a week (eg. wed(A), thurs(B), sat(A), sun(B))
Workout (A)
1. 15 minutes of stretching (whole body)
2. 2.5 km on treadmill in 9min 40s odd (steady at 15.7kmph and speed up at last part)
3. Alternate set between squat and renegade dumbell row
Squat
- 20kg squat 10 reps 3 sets
Renegade dumbell row,
- 9.75kg 10 reps (each side) 3 sets
This as said earlier is alternated
There is minimal rest mostly in changing the plates or catching my breath
4. Dumbell bench press (consecutive)
- 1st set 13.5kg 8 reps
- 2nd set 11kg 10 reps
- 3rd set 9.75kg 12reps
Again minimal rest only changing plates
5. HIIT
- Sprint as hard as possible for 40s
- Rest 30s
- 6 sets
Rest is walking back to my house
6. Pull ups (3 sets)
- 1st set 20 reps
- 2nd set 13 reps
- 3rd set 10 reps
Rest is about 5 minutes between each set (may need to work on this)
Also between the second and third set i do:
7. bicycle crunches
- one set 50 reps (left knee to right elbow and right knee to left elbow is one rep)
8. hanging leg raises
- one set of 8 reps to end off
9. Stretching same as before
END
Workout B - works smaller muscles such as biceps, triceps and abs fully
1. tricep extension - each arm is worked individually
- 1st set 8 reps of 8kg
- 2nd set 10 reps of 6.5 kg
- 3rd set 14 reps of 5 kg
Rest is again changing plates
2. Biceps variety of exercises (done in succession between each exercise)
- 1st set 10 reps of bicep curl/as many as possible hammer curl/10 reps of isolation curl (8kg)
- 2nd set 10 reps of bicep curl/as many as possible hammer curl/10 reps of isolation curl (6.5kg)
-3rd set 10 reps of preacher curls 6.5 kg
rest in again changing weight
3. close grip dumbell bench press (to work arms)
- 1st set 12 reps of 9kg
- 2nd set 14 reps of 8kg
- 3rd set 18 reps of 6.5kg
AB WORKOUT
4. Hanging leg raises
- 3 sets of 8 reps
30s rest between each set
5. Hanging knee raises
- 1 set of 10 reps
6. Weighted ab crunch on stability ball
- 1 set of 20 using 4kg weight overhead
7. Bicycle crunch
- 1 set of 30
8. Ab scissors
- 1 set of 20 (holding at the top for almost 2 seconds)
9. Lying leg thrust
- 1 set of 20
10. Ab wheel
- 1 set of 20 (try to extend until almost lying flat)
11. Alternating crunches
- 1 set of 10 (left to right knee and right elbow to left knee is one)
12. Big circles (holding weight overhead turn body to one side in a semi circular direction, after which change sides)
- 1 set of 10 each side (8kg dumbell)
13. Straight plank
- 1 set of 1minute
14. Ab stretches
End
Nutrition:
I definitely do realise how important this is. In a day i typically consume about 1600+ calories or sometimes less as my waking hours are 17.5 hours so yeah i don't get that much sleep.
My day starts at 6am
Breakfast
- 2 pieces of whole meal bread with 1 egg plain omelette
- cup of green tea
Mid morning meal (10.40 or 11am)
- rice
- a portion of steam egg, steam fish, soysauce chicken (no skin), french beans
- Homemade barley water (really little sugar)
Afternoon meal
- piece of fruit like papaya
Midafternoon snack
- bread wrap consisting of (one piece of bread, a piece of seaweed, egg with mayo, tuna, lettuce, and tiny bit of saugsage)
- Sometimes later on a cup of non fat yoghurt if I am working out
Dinner
- half a bowl of pasta/red rice
- 1 relatively big portion of fish/chicken, especially salmon sometimes
- if not this is compensated by eating copious amounts of meat with absolutely no skin
- a good big portion of spinach or other veg
- an orange or sometimes even more fruit
Supper ( super rare)
- eat a cup of yoghurt again (50kcal in it with 5g of protein)
Yeap thats my typical day's meal sometimes i eat more or i eat less rather hard to control as i am in school and buying food is often rather difficult due to lesson. Am i under or over consuming i would think it is the former. Everyone says i eat to little. But then i am rather scared of disappearing abs haha. Ever since i started this exact program especially the inclusion of more weights i have definitely become bigger especially my upper body so yeah thats good. My abs have also bcecome bigger but not necessarily nicer like yeah too swollen in a way. I am rather skinny with a waist of like 27 or 28 inches.
If you have taken the time to read till here thanks. If not please still feel free to comment. Your help is chiefly appreciated! Thanks!!
It would be absolutely great if you could comment and tell me what you think about my workout routine
Really need advice. My main issue is that abs which is top priority are some times more obvious inconsitency (perhaps it is swollen from over training of abs? not sure at all). after which my second aim of working out is to well get lean and rip. I would rather be lean over big and bulky any day My specs:
Age - 17
Weight - 52kg
Height - 165cm
Workout days - 4 days a week (eg. wed(A), thurs(B), sat(A), sun(B))
Workout (A)
1. 15 minutes of stretching (whole body)
2. 2.5 km on treadmill in 9min 40s odd (steady at 15.7kmph and speed up at last part)
3. Alternate set between squat and renegade dumbell row
Squat
- 20kg squat 10 reps 3 sets
Renegade dumbell row,
- 9.75kg 10 reps (each side) 3 sets
This as said earlier is alternated
There is minimal rest mostly in changing the plates or catching my breath
4. Dumbell bench press (consecutive)
- 1st set 13.5kg 8 reps
- 2nd set 11kg 10 reps
- 3rd set 9.75kg 12reps
Again minimal rest only changing plates
5. HIIT
- Sprint as hard as possible for 40s
- Rest 30s
- 6 sets
Rest is walking back to my house
6. Pull ups (3 sets)
- 1st set 20 reps
- 2nd set 13 reps
- 3rd set 10 reps
Rest is about 5 minutes between each set (may need to work on this)
Also between the second and third set i do:
7. bicycle crunches
- one set 50 reps (left knee to right elbow and right knee to left elbow is one rep)
8. hanging leg raises
- one set of 8 reps to end off
9. Stretching same as before
END
Workout B - works smaller muscles such as biceps, triceps and abs fully
1. tricep extension - each arm is worked individually
- 1st set 8 reps of 8kg
- 2nd set 10 reps of 6.5 kg
- 3rd set 14 reps of 5 kg
Rest is again changing plates
2. Biceps variety of exercises (done in succession between each exercise)
- 1st set 10 reps of bicep curl/as many as possible hammer curl/10 reps of isolation curl (8kg)
- 2nd set 10 reps of bicep curl/as many as possible hammer curl/10 reps of isolation curl (6.5kg)
-3rd set 10 reps of preacher curls 6.5 kg
rest in again changing weight
3. close grip dumbell bench press (to work arms)
- 1st set 12 reps of 9kg
- 2nd set 14 reps of 8kg
- 3rd set 18 reps of 6.5kg
AB WORKOUT
4. Hanging leg raises
- 3 sets of 8 reps
30s rest between each set
5. Hanging knee raises
- 1 set of 10 reps
6. Weighted ab crunch on stability ball
- 1 set of 20 using 4kg weight overhead
7. Bicycle crunch
- 1 set of 30
8. Ab scissors
- 1 set of 20 (holding at the top for almost 2 seconds)
9. Lying leg thrust
- 1 set of 20
10. Ab wheel
- 1 set of 20 (try to extend until almost lying flat)
11. Alternating crunches
- 1 set of 10 (left to right knee and right elbow to left knee is one)
12. Big circles (holding weight overhead turn body to one side in a semi circular direction, after which change sides)
- 1 set of 10 each side (8kg dumbell)
13. Straight plank
- 1 set of 1minute
14. Ab stretches
End
Nutrition:
I definitely do realise how important this is. In a day i typically consume about 1600+ calories or sometimes less as my waking hours are 17.5 hours so yeah i don't get that much sleep.
My day starts at 6am
Breakfast
- 2 pieces of whole meal bread with 1 egg plain omelette
- cup of green tea
Mid morning meal (10.40 or 11am)
- rice
- a portion of steam egg, steam fish, soysauce chicken (no skin), french beans
- Homemade barley water (really little sugar)
Afternoon meal
- piece of fruit like papaya
Midafternoon snack
- bread wrap consisting of (one piece of bread, a piece of seaweed, egg with mayo, tuna, lettuce, and tiny bit of saugsage)
- Sometimes later on a cup of non fat yoghurt if I am working out
Dinner
- half a bowl of pasta/red rice
- 1 relatively big portion of fish/chicken, especially salmon sometimes
- if not this is compensated by eating copious amounts of meat with absolutely no skin
- a good big portion of spinach or other veg
- an orange or sometimes even more fruit
Supper ( super rare)
- eat a cup of yoghurt again (50kcal in it with 5g of protein)
Yeap thats my typical day's meal sometimes i eat more or i eat less rather hard to control as i am in school and buying food is often rather difficult due to lesson. Am i under or over consuming i would think it is the former. Everyone says i eat to little. But then i am rather scared of disappearing abs haha. Ever since i started this exact program especially the inclusion of more weights i have definitely become bigger especially my upper body so yeah thats good. My abs have also bcecome bigger but not necessarily nicer like yeah too swollen in a way. I am rather skinny with a waist of like 27 or 28 inches.
If you have taken the time to read till here thanks. If not please still feel free to comment. Your help is chiefly appreciated! Thanks!!