Hello, I am fairly new to the fitness world but I have been following a routine for about 2 weeks and I have enjoyed the modest results.It seems to be a good routine but I want to supplement it with a seperate exercise routine that target my abdominals. Any suggestions? Also, when do you think I will start seeing some good abdominal definition? I am a fairly slim male, 150 lbs @ 6 ft. & 18 y/o. I will post my current workout routine below:
* 3 mile run with my Chinese Shar Pei every work out day for cardio*
Monday
(10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
Chest Bench Press 1 set 12-15 reps
Bench Press 3 sets 10-12 reps
Incline Press 3 sets 10-12 reps
Machine Flys 3 sets 10-12 reps
Triceps Triceps Pushdowns 3 sets 10-12 reps
Dips 3 sets 8-10 reps
Tuesday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
Back Cable Rows 1 set 12-15 reps
Cable Rows 3 sets 10-12 reps
Lat Pull Downs (front) 3 sets 10-12 reps
T-Bar Rows 3 sets 10-12 reps
Biceps Barbell Curls 1 sets 10-12 reps
Barbell Curls 3 sets 8-10 reps
Wednesday Day Off
Thursday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Upper Abs Crunches 3 sets 10-20 reps
Quads/Hams Squats 1 set 12-15 reps
Squats 3 sets 10-12 reps
Leg Press 3 sets 10-12 reps
Leg Extension 3 sets 10-12 reps
Leg Curls 3 sets 10-12 reps
Friday (10-15 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Lower Abs Leg Raises 3 sets 10-20 reps
Shoulders Military Shoulder Press (to front) 1 set 12-15 reps
Military Shoulder Press (to front) 3 sets 10-12 reps
Barbell Upright Rows 3 sets 10-12 reps
Side Dumbbell Lateral Raises 3 sets 10-12 reps
Calves Standing Calf Raises 1 set 12-15 reps
Seated Calf Raises 3 sets 10-12 reps
Saturday Day Off
Sunday Day Off
Thank you in advance for the feedback!
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