ShapeFit.com

[cgurpo]

Basically i need a specific workout schedule, including WHAT type of exercises (ex. benching, curling) i should do. I'm 16 years old and about 135 lbs. Im relatively skinny, with a little over average amount of muscle.

My workout schedule right now looks like this:
Every other day
-3 sets of benching 100lbs
-2 sets of curling 60lbs
-2 sets of side shoulder raises 10lbs
-2 sets of lifting dumbbells behind head (forgot name) 12.5lbs each arm
-2 sets of wrist rollers 5lbs
-3 sets of crunches

Every day
-jog 1-2 miles

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What i'm mainly looking to do is incorporate exercises that focus on burning fat and reducing the size of my thighs and butt as well as increasing my maximum bench or general strength. I also want to lose the extra flab around my stomach and to tone my body so that a defined six pack is visible. Any suggestions on what exercises to add in would be great.

[swanso5]

search the waterbury method by chad waterbury and do as written