Hello people, I am doing exercise again after 5 months because of an injured ankle when I was playing soccer. I used to work out. This is what I came up with, I am around 5.9ft, 155 pounds and I don't have that much fat around stomach. I am kinda sporty (soccer and running). Basically what I want is to get rid of the fat around stomach, then gain a few pounds (10 or so) if possible. What do you think? I will need to figure out what abs exercise I will be doing. Thanks in advance.
MONDAY
CHEST
Barbell Bench Press 2x8, 2x6
Incline Bench Press
2x8, 2x6
Decline DB Press
2x8, 2x6
TRICEPS
Close Grip Bench Press 3x8
Lying Barbell Press
3x8
Single arm DB extension 3x8
WEDNESDAY
BACK
Barbell Rows
4x8
Single Arm Dumbbell Rows
2x8, 2x6
Hyperextensions on a ball
3x12
BICEPS
Barbell Curl
3x7-7-7
(standing)DB Concentration Curls
3x8
Hammer DB Curls
3x8
FRIDAY
LEGS
Squat
4x8
Stiff Legged Deadlift
3x8
Leg Curl
2x8, 1x6
Leg Extension
2x8, 1x6
Standing Calf Raise
1x15,1x12,1x10,1x8
SHOULDERS
Twisting dumbbell presses
2x8,2x6
One arm front deltoid db raises
3x8
Bent Over Rev Fly
3x8
TUESDAY & THURSDAY
Cardio 5 laps x 700m
SATURDAY
Intense cardio
In a treadmill it would be:
4 mins warm up
3x
2 mins @ speed 6 out of 10
1 min @ speed 9 out of 10
4 mins cool down
One Sunday a month, I will do a 10k
What do you think people about this workout routine
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