I'm 22 and have been lifting for about 3 1/2 years now. I've been doing this workout for about a year:
Monday:
Superset 1: Incline dumbbell press 15 reps, then immediately Seated pec dec fly 15 reps, 60 sec. rest and repeat one more time
Superset 2: Dumbbell lateral raise 15 reps, then immediately Reverse pec dec fly 15 reps, 60 sec. rest and repeat one more time
Superset 3: Lat pulldown 15 reps, then immediately Seated row 15 reps, 60 sec. rest and repeat one more time
Wed:
Superset 1: Dumbell bicep curl 15 reps, then immediately Dumbbell tricep kickback 15 reps, 60 sec. rest and repeat two more times
Superset 2: Rope tricep pulldown 15 reps, then immediately Rope Hammer Curl 15 reps, 60 sec. rest and repeat two more times
Fri: Lift heavy various things pecs, biceps, tri's etc. typically two sets with more rest in between and various leg exercises, to kind of mix it up from supersets
I also do hanging leg raises on M/W/F and some other ab workouts
Also I typically do 15-30 min. of cardio before each workout and typically do some sort of cardio on at least one non-workout day. I eat very well (lots of fruit and chicken, not really anything bad for me) and also take protein powder after lifting. I have always been pretty skinny, and the workout routine has helped me get bigger somewhat, but I have been disappointed the results have not been any better for having been doing this routine for a whole year. So I'm looking for any suggestions and critiques to my workout or diet. I'd like to see my abs better and have some more definition in my arms. Any advice would be amazing. I'll put some pic links below where I'm at now......
Monday:
Superset 1: Incline dumbbell press 15 reps, then immediately Seated pec dec fly 15 reps, 60 sec. rest and repeat one more time
Superset 2: Dumbbell lateral raise 15 reps, then immediately Reverse pec dec fly 15 reps, 60 sec. rest and repeat one more time
Superset 3: Lat pulldown 15 reps, then immediately Seated row 15 reps, 60 sec. rest and repeat one more time
Wed:
Superset 1: Dumbell bicep curl 15 reps, then immediately Dumbbell tricep kickback 15 reps, 60 sec. rest and repeat two more times
Superset 2: Rope tricep pulldown 15 reps, then immediately Rope Hammer Curl 15 reps, 60 sec. rest and repeat two more times
Fri: Lift heavy various things pecs, biceps, tri's etc. typically two sets with more rest in between and various leg exercises, to kind of mix it up from supersets
I also do hanging leg raises on M/W/F and some other ab workouts
Also I typically do 15-30 min. of cardio before each workout and typically do some sort of cardio on at least one non-workout day. I eat very well (lots of fruit and chicken, not really anything bad for me) and also take protein powder after lifting. I have always been pretty skinny, and the workout routine has helped me get bigger somewhat, but I have been disappointed the results have not been any better for having been doing this routine for a whole year. So I'm looking for any suggestions and critiques to my workout or diet. I'd like to see my abs better and have some more definition in my arms. Any advice would be amazing. I'll put some pic links below where I'm at now......
and why supersets
.