A workout routine needed ... pro help required :wink:

ankur29 · Post by **ankur29** » Sat Jan 19, 2008 6:12 am

hey guys , i am 17 years old now (last december 07) , i have been going gym for half a year now ,but only once/twice a week

with studies its hard for me to maintain a fixed workout and i can go a mazimum of 3 times a week if i have cancelled lessons , i am 5 ft 7" & weigh 11.5 stones , i have firmed up a lot of muscles but am still quite flabby , and have quite a bit of fat over body. i do varied wourkouts such as upper body on both days with a random 3 set workout of leg excercises. On chest days i do bench,incline,decline 3 sets of each , i do havy weight

could you guys help mre with at least a two day workpout that will help me 1) get slimmer but firm pecs with the line through them ( mine are quite meaty but still quite firm )
how will i get more visible obliques . with slimmer abs?

also which days can i work out shoulders,biceps and triceps? on the same day i have heard that it is not wise to have those muscles contracting in the same day?
are there any should excercise for widening shoulders?

whta about making triceps long & chunky?

will moderate/heavy overhead weight lifting affect growth?

and a workout for lower body aswell as i wish to burn fat from thights and waist!
i find it hard just to spend time on cardio because it is hard for me to fit that in with weight training

swanso5 · Post by **swanso5** » Sat Jan 19, 2008 9:20 pm

- to get slimmer you'll need to eat perfectly if your not gonna train very often so read this:

http://steelmuscle.freeforums.org/viewtopic.php?t=107

- you need a balanced program not just a thoudand bench presses so read this:

http://steelmuscle.freeforums.org/viewtopic.php?t=131

- you can train them in the same day but if your only training 2/week then arms should be the least of your worries so stick to the guidelines in the article above
- widening shoulders - make your waist smaller is easier than actually making them wider giving the illusion of broadness
- no it will not
- if you eat properly and train hard and heavy enough you can get by without cardio, i don't do any

miller1089 · Post by **miller1089** » Sat Feb 09, 2008 4:23 pm

any decent mass gains will take time, hit the weight 4/5x a week. lift heavy and do sets of 6-8 b/c you sound like an endomorph to me. eat a lot( 1.7+g of protein/ Kg body-weight).