holloway_dan

Hey, am really new to all this fitness stuff and want to get mega fit before i leave for uni in August as kind of a new years resolution. Am in the middle of gettin a gym membership at the mo and intent to go about 3-4 times a week once its up and running. I also do martial arts 3 times a week wich tends to keep me fairly trim. However, Id like a more defined 6pack and "washboard stomach" etc lol and bigger pecs because as you can see from the pics, my pecs jus arent really very well built!! Has anyone got any advice on how to achieve my aim sch as workouts i cld do that would achieve my aim and see a difference. Ive got some pics up to show you what i look like now, and what id lke to look like if possible, so if any of you fitness gurus wna lend a helping hand to a newbie, please do!!
Thanks guys

Attached Images

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colt24

hey,

To get the whole "washboard stomach" you need to do cardio to lose the fat surrounding the abs, and maybe sort out your diet.

maybe it be good idea to stick to compound exercises to build up mass imo,then later on you can "cut" which pretty much means lose body fat to make muscles more defined, by doing cardio and sorting out your diet. I'm no expert, i've only started out serious 5 months ago.
I'm sure alot of the guys here will sort you out with a routine.

please note. the model above definitely works out his *BACK* *LEGS* *SHOULDERS* not just his arms and chest

good luck m8 !!!!!

holloway_dan

hey

Thanks for the advice. Will sort out my diet starting tmrw, no **** food only good protein and fruit and veg etc. Lotsa fish, veggies and fruit and pasta! I was thinkin of doing a workout consisting of:

Sat: Chest and Shoulders
Sun: Abs, Arms and Legs
Tues: Cardio - Running, biking and high intensity
Fri: Chest again as thats what i really want, well defined and muscled pecs and back

Is that good or is there a better way of doing it?
Thanks

colt24

monday
chest/triceps

tuesday
Back/biceps

wednesday
cardio

thursday
Shoulders/legs

you shouldn't really train chest twice as you prob overload the muscle and make very little progress as the muscle needs to recover and grow

holloway_dan

ok thanks will do that

colt24

always have minute rest inbewteen set

monday
chest/triceps

bench press 3-10
Incline Press 3-10
dumbbell flys 3-10

tri's
Tricep Dumbbell Extensions 3-10
dips 3-10
skullcrushers 3-10
or tricep pull down 3x10



tuesday
Back/biceps
Dead lifts 3-10
One arm dumbbell row 3-10
or lat pulldown 3-10
bent over back row 3-10


Biceps wont need alot of work. because the compound exercises will work out the arms enough to grow. so maybe just do barbell curl 3x10 or pull ups.



wednesday
cardio
20-30 mins


thursday
Shoulders/legs

shoulders
Upright row 3-10
military press 3-10
shrugs 3-10

legs

Calves raises 3-10
squats 3-10
staight led dead lift 3-10



Somthing like that, i'm sure the guys here will sort you out with a better one

holloway_dan

thanks thats exactly wat i need. Idiots guide to get fit. Thankyou so much

colt24

you should youtube the exercises few times to see the technique, or if you are unsure. you should be looking at adding few kg every one to two weeks so that you're making progress.

bigden

u know that applies to the triceps aswell
i think its 2 much on the triceps as the bench and incline press will hit em so i wud do 1 or so sets on the tri's and do close grip bench for the tri's and cut the flies and do chest dips imo

bigden

and on back day i wud do this instead
chins
bent rows
deads

megatron

I don't know mate, I find my triceps can take an unholy hammering without overdoing it, opposite of my biceps, but we are all differnt to an extent.