Well, I've been working out seriously for the past 2 months and it's showing the results and girls are starting to notice it. Well before that I've been working out and went swimming with my dad and I wasn't serious about it but now I'm kinda into this "whole gain muscle" thing.
Well I need you guys to check my workout routine, and see if I'm on the right track on building a lean body.
The following is my routine which is in the following order:
Chest:
Incline bench press, 2 warm up sets, 3 sets of 8-12 reps.
Dumbell Flye, 3 sets of 8-16 reps.
Pec-deck flye, 3 sets of 10-12 reps.
Push ups (feet raised on a chair, hands at shoulder width), till failure.
Shoulders:
Dumbell press (but with the palms facing inwards initially at shoulder height then palsm facing in front when raised): 3 sets of 10-15 reps.
Back:
Barbell shrugs, 3 sets of 20 reps
Lat pull down, 3 sets of 8-12 reps
Reverse Grip pull ups (started recently) till failure.
I don't know how to call it but I did it by sitting on a bench and lean my body forwards and to a "reversed" flye by extending my shoulder joint to the back with the elbow joint slightly bent, contracting my shoulder blades closer, 3 sets of 8-12.
Biceps:
I don't know how to call it...but I did it by lying down on an incline bench, with my arms hanging down with a pair of dumbells, then flex at my elbow joint, 3 sets of 10-12 reps.
EZ-bar curls, 3 sets of 7-12 reps
Triceps:
Triceps pressdown, 3 sets of 6-12 reps
That's what I've been doing for the past few weeks.
I can't seem to get motivated on working my abs because no matter how much I crunch it won't even buldge, it sores till the point where I can't breath because my abdominal muscles were still contracting after a 30 rep crunch. It's not that I have a lot of fat on my tummy, just that I'm not comfortable working on my abs. Also I never work on my legs thinking that I walk to classes and to other places everyday so I consider it as a daily leg workout. I do the same routine after the soreness has gone from the previous workout which is after 2-3 days after the last workout.
I increase the amount of weights when I'm used to the number of reps I'm doing.
I have 4-5 meals a day:
7am breakfast (a few cookies)
10am breakfast (puffs and buns)
12.30pm lunch (rice and eggs and stuff, chicken)
5pm dinner (rice and eggs and stuff, chicken/subway)
6-7pm: nap
11pm: Supper (noodles, eggs, toast, 500ml of milk)
Suppliments: Coach's Formula Super Protein. I bought it from the shops where I'm studying. Here's a link to the product's website with information about that product in case you've never heard about it
http://www.coachsformula.com/cf_home.html . I mix 2 scoops of it with 200ml of milk after working out.
Any suggestions to make my routine more effective?
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